Quick and Easy Primavera Sauce



Protein (g)


Carbs (g)


Fat (g)


  • 1 tsp ghee or coconut oil

  • 1 small red onion, finely chopped

  • 1 small courgette, chopped

  • 2 garlic cloves, finely chopped

  • 40g black pitted olives, sliced

  • 400g tinned chopped tomatoes

  • 2 tbsps tomato purée

  • 1 tsp paprika

  • 1 tsp dried oregano

  • 1/2 tsp chilli powder

  • a good pinch of sea salt and ground black pepper


To serve:

  • a small handful fresh basil leaves

  • 30g fresh Parmesan, coarsely grated (use a potato peeler for bigger flakes)


Heat the ghee/oil in a large saucepan over a medium heat. Add the onion and fry gently for 4 minutes, stirring occasionally.

Add the courgette and fry for 3 minutes, stirring occasionally. Add the garlic and fry for 1 minute, stirring frequently. Add the olives, tinned tomatoes and tomato purée. Stir well. Add the paprika, oregano, chilli powder, salt and pepper. Stir well and bring to a gentle simmer.

Cook for 10 minutes, stirring occasionally, until the vegetables are tender. Taste and
add more salt and pepper if required.

Remove the saucepan from the heat and serve topped with fresh basil leaves and

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on
same day.

Serving suggestion:
Serve over a bed of pasta of your choice.
For gluten free pastas, try chickpea, rice or quinoa pasta.