I remember the first time I tried Jamie Oliver’s 7-veg sauce. I was working late one evening, feeling too tired to cook but craving something comforting and healthy. I stumbled across Jamie’s recipe on TV, and it immediately grabbed my attention. Seven vegetables simmering together in a rich, aromatic sauce? I had to give it a try.
The result was better than I could have imagined. It was so versatile, you could use it for pasta, lasagna, or even as a dip. Most importantly, it made me realize how easy it can be to sneak in a variety of vegetables into a meal without it feeling like a chore. I now make it regularly, and it has become a staple in my kitchen.
Jamie’s 7-veg sauce is all about blending wholesome ingredients into one delicious, nutrient-packed dish. It’s a brilliant way to get a variety of vegetables into your diet in one go. Plus, it’s incredibly adaptable.
Jamie Oliver’s 7-veg Sauce Recipe
If you’ve never heard of it, the 7-veg sauce is one of Jamie Oliver’s most iconic dishes. The recipe is simple yet bursting with flavor, combining seven different vegetables that simmer together to create a thick, hearty sauce. The magic happens when these veggies release their natural sweetness and richness, coming together to form the base of countless meals.
It’s like creating a vegetable garden in a pot. And the best part? You don’t have to be a master chef to pull it off.
Ingredients Needed
Here’s a list of the key ingredients you’ll need. Most of them are kitchen staples you likely have around.
- Carrots – Adds sweetness and depth.
- Onions – The base of the flavor profile, adding savory richness.
- Celery – Gives a subtle earthiness.
- Zucchini – A soft texture that blends well into the sauce.
- Red Bell Pepper – For color and a mild, sweet kick.
- Tomatoes – The heart of the sauce, adding tang and umami.
- Leeks – A mild, oniony taste that adds depth without overpowering.
The beauty of this recipe is that it doesn’t require rare ingredients. Everything can be found at your local grocery store, making it super accessible for anyone.
How To Make Jamie Oliver’s 7-veg Sauce
When I first made this sauce, I was skeptical about how much flavor you could pull from veggies. But after following the steps, I was blown away by the result.
Here’s how to make it:
- Prep the Veggies – Peel and chop all the vegetables into small, bite-sized pieces. The smaller they are, the quicker they’ll cook down.
- Sauté the Onions and Garlic – Heat some olive oil in a large pan over medium heat. Add finely chopped onions and garlic and sauté until golden and fragrant. This will form the savory base.
- Add the Vegetables – Now add the remaining veggies: carrots, celery, zucchini, red bell pepper, and leeks. Stir well to combine. Cook for a few minutes, letting the flavors mingle.
- Add Tomatoes – Pour in your chopped tomatoes (fresh or canned) and stir. Allow the mixture to simmer and soften, breaking down the vegetables as it cooks.
- Simmer – Cover and simmer for about 40-45 minutes. Stir occasionally and keep an eye on the consistency. You want it to reduce into a thick, chunky sauce.
- Blend (Optional) – If you prefer a smoother sauce, blend it using an immersion blender. I love it both ways, so sometimes I leave it chunky for texture.
The whole process is surprisingly simple, but the results are truly satisfying. You end up with a sauce that’s rich in flavor and packed with goodness.
Ingredient Science Spotlight
Let’s break down the science behind some of the ingredients that make this sauce so effective.
- Tomatoes – Tomatoes are packed with lycopene, an antioxidant that gives them their red color. Lycopene is known for its anti-inflammatory properties and potential heart health benefits. When cooked, tomatoes release even more lycopene, making them a great addition to any sauce.
- Carrots – These are rich in beta-carotene, which our bodies convert into vitamin A. It’s a key player in maintaining healthy vision and supporting the immune system.
- Zucchini – Low in calories and high in water content, zucchini helps hydrate the body. It’s also a good source of vitamin C, which plays a crucial role in collagen production and skin health.
- Onions and Leeks – These are part of the allium family, known for their cancer-fighting compounds and potential immune-boosting effects. Onions are also high in quercetin, an antioxidant with anti-inflammatory properties.
- Bell Peppers – Full of vitamin C, bell peppers help your body absorb iron more effectively. They also contribute a nice sweetness, balancing out the savory flavors of the other ingredients.
Expert Tips
I’ve learned a lot about making this sauce through trial and error. Here are a few tips to make your version even better:
- Get Creative with Seasonings – While Jamie’s recipe calls for basic seasonings like salt and pepper, I’ve found that adding a pinch of smoked paprika, dried oregano, or even a dash of balsamic vinegar can take the sauce to the next level.
- Go Slow with the Simmering – Don’t rush the process. Let the sauce simmer slowly. This is where all the flavors really have time to meld together and develop that rich, deep taste.
- Freeze for Later – This sauce freezes beautifully. If you make a large batch, divide it into portions and store it in the freezer. That way, you’ll always have a homemade, veggie-packed sauce ready to go.
- Use Fresh Veggies – While canned tomatoes are fine, fresh produce always adds more brightness and flavor. If you can, go for locally sourced or organic vegetables.
Recipe Variations
One of the reasons I love this recipe is how adaptable it is. Here are a few variations you can try:
- Spicy Version – Add some chili flakes or a fresh chili pepper to give the sauce a spicy kick. This is especially great if you plan to serve it over pasta or as a base for spicy lasagna.
- Herb-Infused – Toss in fresh basil, thyme, or rosemary during the simmering process for a more aromatic sauce.
- Meat Lover’s Twist – Add some ground meat (beef, turkey, or chicken) to make a hearty bolognese-style sauce. It’s a great way to use the 7-veg base for a different take on classic dishes.
- Add Some Greens – For a more nutrient-packed version, stir in spinach, kale, or swiss chard at the end of cooking. They’ll wilt into the sauce without overwhelming it.
Final Words
This 7-veg sauce is proof that eating healthy doesn’t have to mean sacrificing flavor. It’s simple, satisfying, and a fantastic way to sneak more vegetables into your meals. Whether you’re looking to add more nutrition to your diet or just want an easy, go-to recipe for busy nights, this sauce is a winner.
It’s versatile, so it pairs perfectly with almost anything. And, even though it’s a veggie-packed powerhouse, it’s delicious enough to convert any skeptic.
FAQs
What Vegetables Are In Jamie Oliver’s 7-veg Sauce?
The 7 vegetables in Jamie Oliver’s sauce are carrots, celery, onions, garlic, courgettes (zucchini), mushrooms, and tomatoes.
Can I Make Jamie Oliver’s 7-veg Sauce Ahead Of Time?
Yes! You can make the sauce ahead of time and store it in the fridge for up to 3 days or freeze it for later use.
How Do I Make The Sauce Thicker If It’s Too Runny?
If the sauce is too runny, you can cook it for a bit longer to reduce it or add a bit of tomato paste for extra thickness.