This is one of my most rewarding recipes to make.  The tomato sauce is rich, full of flavour, and so incredibly healthy.  Processed store brought pasta sauces can be filled with harmful additives, including flavour enhancers (msg).  

healthy pasta sauce recipe

This sauce is high in lycopene, which is a powerful antioxidant helping to prevent damage from sun exposure, and is thought to protect us from various forms of cancer.  My kids can’t get enough of this delicious sauce, poured over gluten free pasta, on a pizza base, or just by itself! Perfect!


2 1/2 kgs of ripe tomatoes

400g chopped crown pumpkin pieces (no skin)

1 large deseeded red pepper

2 tins of plain chopped tomatoes

2 peeled brown onions

2-4 garlic cloves

A handful of fresh herbs – I used mostly sweet basil, with a little thyme and rosemary)

Sea salt & pepper

Olive oil


Preheat over to 180 C bake. Oil a large roasting dish, and place tomatoes, garlic, onions, pepper, pumpkin, and herbs in the dish.  Cover with a good amount of sea salt, (1/2 tsp) pepper and a few glugs of olive oil.  Pop into the hot oven and roast for 25 – 35 minutes.  Turn vegetables halfway though cooking to prevent browning or drying.

Remove from oven once pumpkin is soft and falling apart. Add two tins of plain chopped tomatoes to the roasting dish, and let it all rest for around 20 minutes, and then pop ingredients through your whizz.  (you will need to do this is batches) I blend the sauce for only a few seconds, so that it’s not a complete puree, but well mixed.  Blend it as much as you like…it’s up to you. After each batch is blended, transfer it all into a large mixing bowl and stir through, taste test it…the whole family will want to be involved at this stage….add a little more salt or pepper if it needs it.  

This sauce can be bottled, but I prefer to freeze it in small batches.  It will also keep for a few days in the fridge in a glass jar.  

Makes around 3.5 litres. 

Enjoy on pasta, or pizza. Also use in soups, stews or Mexican meals. 

Sharing is caring!