Hidden Vegetable Tomato Sauce
The vegetables provide fiber: the source estimate gives about 1.5 g fiber and 4.3 g net carbohydrates per 100 g. Pumpkin softens the tomatoes’ acidity, while simmering brings the vegetables together. Freeze in 100 g portions so you can use just the amount needed.
Allow about 15 minutes to prepare the vegetables. Peel the onion (180 g), and wash the celery (80 g) and carrot (120 g). Courgettes (400 g) also need washing. Remove the seeds from the bell pepper (300 g); peel the pumpkin (600 g) if needed. Finely chop the vegetables and mince the garlic (6 g).
Warm the olive oil (27 g) in a large pot at a medium setting. Add dried oregano (4 g) and the garlic; heat for 1 minute until fragrant.
Add the prepared vegetables, cover and stew for about 25 minutes, moving the vegetables around the pot from time to time, until just tender. Coarsely chop the tomato (1650 g), add it to the pot and break it up with a spoon. Stew for about 25 more minutes until slightly reduced.
Let the sauce cool slightly, blend until smooth and season with salt (to taste). Cool completely, portion into 100 g servings and freeze until solid, then transfer to airtight packaging.
Per 100 g, the source estimates about 38 kcal, 1.2 g protein, 1.4 g fat, 5.8 g carbohydrates and 1.5 g fiber, or about 4.3 g net carbohydrates.
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