Six Recipes that Will Help Your Child Eat Vegetables

· February 16, 2019
Children usually don't like vegetables. However, they need to eat them in order to grow and develop properly. In this article, we share some creative recipes to incorporate vegetables into your family's diet.

Vegetables and legumes are great sources of nutrients for children. However, we’re all aware of the fact that many don’t really like them. Nevertheless, with a little creativity, you can make recipes that will help your children eat vegetables.

We were all children once. We probably hated some of the vegetables our parents made us eat at home. However, the recipes we’ll share here will make your child love to eat vegetables.

Delicious Recipes to Help Your Child Eat Vegetables

The best way to get kids to enjoy eating vegetables is the art of camouflage. After all, no child will resist pizza or hamburgers. Another option is to incorporate them into the juices or desserts that they consume in the morning or as snacks.

Try some of these recipes!

1. Lentil and eggplant burgers

Ingredients

  • 2 cups of raw, peeled, and diced eggplant (500 g)
  • 2 cups of raw lentils (500 g)
  • 4 tablespoons of oats (40 g)
  • 2 finely chopped onions
  • 2 garlic cloves
  • 1 finely chopped celery stalk
  • 3 tablespoons of cornstarch (30 g)
  • 3 tablespoons of wheat flour (30 g)
  • Fresh chopped parsley (to taste)
  • Pepper, oil, and salt (to taste)

Preparation

  • Soak the lentils for at least three hours. It’s best if you can do it the day before the preparation.
  • In a pot of boiling water, add the previously soaked lentils. Let them cook for at least 15 minutes.
  • Drain well and save that broth to make soups or cook noodles.
  • Sauté the onion, eggplant, garlic, and celery in the oil for about 10 minutes over medium heat.
  • Crush the lentils with a fork or food processor. Add the vegetable stir fry.
  • Season with the salt, pepper, and finely chopped parsley. Add the oats and corn starch. Add the oil to a hot frying pan. Then, make your burger patties with the mixture.
  • Serve with traditional hamburger buns or rice.

You should also read: Do You Know What Hamburgers Really Are?

2. Beef, carrot, and spinach burgers

eat vegetables

Ingredients

  • 500 g of ground beef, lamb, or pork (you can also make them with ground turkey or chicken)
  • 250 g of finely grated carrot
  • 250 g of finely chopped spinach
  • 1 finely chopped onion
  • 2 minced garlic cloves
  • 1 teaspoon of cumin (5 g)
  • 2 tablespoons of finely grated turmeric (20 g)
  • 3 tablespoons of breadcrumbs (30 g)
  • Salt and pepper (to taste)

Preparation

  • Knead all the ingredients.
  • If you prefer a gluten-free version, don’t add the breadcrumbs.
  • Make the patties and fry them with all the ingredients.
  • Serve with traditional hamburger buns or rice.
  • You can replace the carrot with broccoli (just finely grate it and add it to the meat raw).

3. Pumpkin dip to serve with bread

Ingredients

  • 300 g of pumpkin
  • 1 teaspoon of fresh, grated ginger (5 g)
  • 1 minced garlic clove
  • Olive oil, salt, and pepper (to taste)
  • Toasted chia, flax, or sesame seeds (optional)

Preparation

This dip is perfect for spreading on bread when you’re making sandwiches for your children.

  • Slice the pumpkin and bake the slices in the oven.
  • Leave the pumpkin slices inside the oven until they soften.
  • Take the slices out of the oven and remove the shell. You can roast the shell a little more and then add the salt to serve as a snack.
  • Place the pumpkin, ginger, and garlic in a blender or food processor.
  • Process and then add the oil, salt, and seeds of your choice. Let stand.

4. Pizza with raw tomato sauce and vegetables

Ingredients

  • 2 ripe tomatoes
  • 1 zucchini
  • ½ a red pepper
  • 2 onions
  • 2 garlic cloves
  • 1 tablespoon of chopped capers (10 g)
  • 2 tablespoons of pitted and sliced black olives (20 g)
  • 250 g of shredded mozzarella cheese
  • Thyme or basil to taste (dried or fresh)
  • Salt and pepper (to taste)
  • 400 g of wheat flour
  • 200 ml of warm water
  • 5 tablespoons of olive or corn oil (50 ml)

Preparation

  • Preheat oven to 350°F.
  • In a bowl, mix the flour, water, and half the oil. Season with salt. You can add some of the herbs of your choice.
  • When it starts taking shape, place the mixture on a floured surface and knead for about five minutes.
  • Form a ball. Cover the dough with a cloth and let stand for 10 minutes.
  • Cut the stem of the tomatoes. Then, grate the tomatoes. This way, they’ll be crushed and you’ll remove the skin at the same time.
  • Incorporate the remaining oil, chopped garlic, chopped capers, the finely chopped herb of your choice, salt, and pepper to the tomatoes.
  • Chop the onion and pepper into rings. Cut the tips of the zucchini and cut it in half. Then, slice it into half-moons.
  • Stretch the dough with a rolling pin until you cover the mold or tray where you’ll prepare the pizza.
  • Pour the raw tomato sauce and the vegetables over the dough. Finally, add the cheese and olives.
  • Bake for about 15 minutes.

You can use another type of cheese or even make it without cheese if you prefer a vegetarian pizza.

5. Beet, strawberry, and orange juice

Ingredients

  • 2 medium beets
  • 10 strawberries
  • 2 cups of freshly squeezed orange juice (500 ml)
  • Honey or muscovado to taste
  • Water to taste

Preparation

  • Cube the beets and process them with the orange juice and strawberries in a blender or food processor.
  • Add the honey or muscovado to taste.
  • You can also add some water if it’s too thick or if the orange juice is too acid.

The juice should be drunk with every fiber, but some children may not tolerate them. If your child doesn’t tolerate them, you’ll need to strain the juice.

6. Black bean gluten-free brownies

eat vegetables

Ingredients

  • 1 ½ cups of black beans (375 g)
  • 3 tablespoons of unsweetened cocoa powder (30 g)
  • 1/2 cup of oats or flour (125 g)
  • 1/4 cup of muscovado (62.5 g)
  • 2 tablespoons of vanilla extract (20 ml)
  • 1/2 teaspoon of baking powder (2.5 g)
  • 1/2 cup of chocolate chips (125 g) (optional)

You should also read: 4 Mashed Potatoes and Steamed Vegetables Recipes

Preparation

  • Soak the black beans a day before you’re planning to make the brownies.
  • Cook the beans without salt until they soften.
  • Preheat oven to 350°F.
  • Add all the ingredients except the chocolate chips in a blender or food processor. The mixture should be thick, well processed, and lump-free.
  • Pour the mixture into a square pan and add the chocolate chips.
  • Bake for 15 to 18 minutes.
  • Let cool for 10 minutes before consuming.
  • You can also add two ripe bananas or plantains in the mixture instead of sugar.

Conclusion

For your children to learn to love to eat vegetables, all you need to do is offer them options and vary the menu a bit. What tends to keep children away from vegetables is that we always serve them to them in the same ways. This way, creativity is what will make children dare to try new foods.