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Children's dishes with plenty of hidden vegetables

Marleen · · 3 min lezen

Children's dishes with plenty of hidden vegetables

Children often eat more meat than the daily recommended amount. For example, through meat in sandwiches combined with meat at dinner. Here are two recipes with plenty of hidden vegetables so you can easily cook without meat for once.

Broccoli burgers with vegetable pilaf

For 6 children's portions (or 2 children and 2 adults)

Besides being healthy, this dish is ideal for introducing children to spices. Curry has a mild flavour that many children enjoy. This dish is also tasty for adults!

Sauté in a pan until translucent with a little olive oil:

1 small chopped onion 1 clove of garlic, crushed

Cook in plenty of water 450 grams of broccoli florets

Then make a firm mixture of: The broccoli (run a knife through it to break it down, otherwise the burger will fall apart) 60 grams of grated Parmesan cheese 70 grams of grated mature cheddar cheese or mild cheese 130 grams of panko or breadcrumbs pepper and salt 2 eggs 1 teaspoon of curry powder

Form balls the size of a tomato from the mixture and flatten them slightly like a burger.

Bake the burgers for 10-12 minutes on baking paper in the oven at 185 degrees.

Cook : 100 grams of brown rice 100 grams of basmati rice 100 grams of carrot, diced 150 grams of small cauliflower florets

Sauté : The cauliflower after cooking in a splash of oil with half a teaspoon of curry powder until bright yellow.

Mix for the pilaf: 120 grams of peas 70 grams of raisins, soaked The cauliflower, rice, and carrots

Optionally add some vegetable stock to make the dish creamy and season with a little salt and pepper.

Mix for the curry dip: 120 millilitres of yoghurt 1 tablespoon of mayonnaise 1/2 teaspoon of curry 1 teaspoon of honey A bit of pepper and salt

Spaghetti aubergine bolognese

For 6 children's portions (or 2 children and 2 adults)

Sauté in a pan with a little sunflower oil until translucent and soft: 1 carrot, diced 1 chopped onion 2 sticks of celery, chopped 1 clove of finely chopped garlic

Add tomato purée and let it ‘deacidify’ on high heat for a moment: 1 tin of tomato purée

Add and let simmer for at least 1 hour from the moment it starts boiling: 1 tin of chopped tomatoes 150 ml of vegetable stock

Meanwhile, roast with some sunflower oil in the oven for 20 minutes at 200 degrees: 2 aubergines, diced A bit of pepper and salt

Add the roasted aubergine to the tomato mixture and let it simmer gently for another 20 minutes.

Finish with: 1 bunch of fresh basil, roughly chopped A bit of pepper and salt A splash of good olive oil

Meanwhile, cook wholemeal spaghetti until al dente and set aside a bowl of Parmesan cheese.

Delicious with a fresh cucumber salad.

Enjoy your meal!

By: Marleen

Categories: Kitchen secrets

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