Vegetable Sauces

The Vegetable Sauce recipes below are simply prepared and suitable for the diets as indicated with each recipe.

Cooked in advance they can be refrigerated for later inclusion in: dips, salsas, pasta and gnocchi sauce, pizza, served over roasted, steamed or stuffed vegetables, as the basis for poaching fish and as a sauce for many main meals.

Tomato and Basil Sauce

Diets for which Tomato and Basil Sauce is suitable:

Diabetic, Dairy Free, Egg Free, Fodmap*, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo*, Vegetarian and Vegan.


Preparation: 10 mins | Cook: 15-30 mins | Serves: 1+ cup
1/2 onion (not Fodmap and Paleo diets, see notes)*
1 garlic clove (not Fodmap)*
1 tbsp olive oil
1/2 tsp balsamic vinegar
1/2 tsp sugar
500 gm tomatoes, chopped (tinned tomatoes can be used)
small handful basil
Salt and ground black pepper, to taste


CHOP the onion, finely and crush the garlic.
FRY the onion and garlic in oil over a low – medium heat. Do not brown the onion.
ADD the vinegar and sugar, allowing the sugar to dissolve.
CHOP the tomato.
ADD the tomato and 1/2 the basil (whole leaves).
COOK until it thickens, stirring regularly.
REMOVE from the heat and remove the basil leaves.
TASTE and add salt and pepper as required.
SLICE the remaining basil and fold through the sauce.


– On brushetta as a snack or starter.
– Spoon over gnocchi or pasta.
– As a sauces with baked or poached fish.
– With hamburgers and other grilled dishes.


* Fodmap and Paleo diets replace the onion and garlic with green tops of spring onion, or chives.

Recipes to serve Tomato and Basil Sauce with

Baked Eggs
Scrambled Tofu

Pepper Sauce

Diets for which Pepper Sauce is suitable:

Diabetic, Dairy Free, Egg Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Paleo, Vegetarian and Vegan.


Preparation: 10 mins | Cook: 10 mins | Serves: 1+ cup
2 red peppers*
50 gm (1/3 cup) walnuts
1/2 tsp paprika
1/4 tsp cumin
1/2 juicy lemon
1 tbsp oil
Salt and ground black pepper, to taste
1/4 cup water
chilli (optional)


SLICE the peppers into medium-sized pieces (no precision required).
STEAM the pepper for 5-10 minutes until soft.*
CHOP finely or purée the walnuts.
PURÉE the pepper, using whatever devise you have available.
MIX the pepper, walnut, paprika, cumin (add very little and taste before adding more), lemon juice and oil.
TASTE and add salt, pepper and more of the other spices as required. (if adding more cumin add immediately before serving because the flavour develops with time and may become an overpowering).
ADD water to thin the sauce as necessary (eg when used for poaching fish).


– Poach fish in the pepper sauce.
– As a dip with biscuits and crudités.
– Include chilli and serve over stir fry vegetables and rice.


* The pepper can be roasted.

Recipes to serve Pepper Sauce with

Chickpea Pancakes
Millet Burgers

Leave a Reply