Top 25 Simple Kids Vegetable Recipes
Everyone is aware of the health benefits of vegetables, especially for children. Here are some of our favorite quick recipes for them, along with a few tips to make each veggie taste good to small (and large) mouths.
Vegetables are packed with fibre, antioxidants, vitamins, and minerals. They’ve been proven to support healthy growth and development and avoid chronic diseases. According to the American Academy of Pediatrics’ MyPlate, children should consume:
- 1 cup of vegetables each day for children ages 2-3.
- 1 12 cups of vegetables per day for children aged 4 to 8
- 9 to 13 years old: 2 cups for girls and 2 12 cups for guys each day.
- 14 to 18 years old: 2 12 cups for girls and 3 cups for boys each day.
But let’s be honest, it may often be difficult to incorporate vegetables into a regular diet, especially if children are picky.
Simply exert your utmost effort. Give your youngster vegetables as frequently as you can. Make sure that veggies are a regular part of your family’s meals rather than pressuring her to eat them. The objective is to develop a positive, lifelong bond with vegetables. It’s acceptable to take a long view!
Simple Vegetable Cooking Techniques
When you get cabbage or spinach home from the store, it can be difficult to know what to do with them. Here are some quick and simple vegetable preparation ideas for the entire family, along with a few tried-and-true tips to improve the flavor of vegetables for both kids and adults!
Please take note that the cooking times will change depending on how delicate your vegetables are and how big of chunks you use. Early monitoring will allow you to cook them to your preferred level of doneness. Moreover, before preparing the vegetables, don’t forget to wash and dry each one.
Remove and discard the woody stems before preparing.
Blanch them by bringing a wide pan or saucepan filled with an inch of salted water to a boil. Add the asparagus and cook for 2-4 minutes, or until it is soft.
Spread the asparagus out on a baking sheet covered with parchment paper and roast it. Apply olive oil, then season with salt and pepper. 15–18 minutes at 425°F until fork-tender and golden.
Prepare by cutting the avocado in half with care. Scoop the flesh from the skin using a spoon after removing the pit.
Make a paste out of the avocado by mashing it with a fork. Add salt and lime or lemon juice and stir. Spread on toast or use it as a dip.
Add it to a salad or sprinkle it on top of roasted veggies for a creamy flavor boost.
Avocado craves salt and citrus even more than most veggies, so don’t skimp!
Remove the florets from the stalks, leaving approximately an inch of stem, during preparation. Trim the broccoli further to prevent overly large florets. The stalk can either be thrown away or peeled and cut into sticks to be eaten uncooked.
Blanch it by bringing salted water to a boil in a pot. For 4-5 minutes, cook the broccoli until fork-tender. Drain.
Roast it: Arrange the florets on a baking sheet lined with parchment paper. Apply olive oil, then season with salt and pepper. Roast for about 25 minutes at 425°F, or until fork-tender and brown.
Snip each sprout’s end off, then throw it away.
Split each sprout in half before sautéing it. Use a sharp knife to cut each sprout half into ribbons while it is cut side down. Cook in oil over a hob until tender; season with salt and a little water or vinegar if necessary. If desired, mix with raisins and/or chopped nuts.
Cut each sprout in half before roasting. Add salt and pepper and toss with olive oil. 10 minutes of roasting at 425°F with a foil cover. After 10-15 minutes, remove the cover and continue roasting until the vegetables are soft and caramelized.
Peel the entire squash with a vegetable peeler. Trim the ends. Where the squash’s neck and bulb meet, cut it in half. Scoop out the seeds, then discard them after cutting the bulb in half lengthwise.
Cut the prepared squash into cubes before roasting. Apply olive oil, then season with salt and pepper. Roast for 30-35 minutes at 425°F, or until fork-tender and browned.
Omit to peel the squash and just mash it. Cut the squash in half lengthwise after trimming the ends. Scoop out the seeds with a spoon, then throw them away. Squash halves should be placed cut-side down on a baking sheet covered with paper.
For about 40 minutes, roast at 425°F until extremely tender. After a few minutes of cooling, remove the flesh from the skin and place it in a basin. Using a fork, mash the ingredients with some butter, salt, and brown sugar.
To make the slaw, slice the cabbage very thinly and place it in a bowl. If you have any carrot that has been shredded, add it. Add salt, pepper, a tablespoon of mayonnaise, a squeeze of lemon juice, and olive oil toss.
Roast it: Cut the cabbage into thin slices, drizzle with olive oil, and season with salt and pepper. For about 20 minutes, roast at 425°F until fork-tender and brown.
If there are any greens, trim them off and throw them away. Clean the carrots.
Prepare soup: One pound of carrots should be cut up. Slice an onion. Until the onion is soft, cook both in oil in a big pot. Add 1 quart of vegetable or chicken broth, salt, and chopped, peeled potato. When the potato is soft, continue to simmer the stock. Serve immediately or purée until smooth.
To prepare a salad, grate the carrots and put them in a bowl. Make a dressing in a separate bowl using some olive oil, vinegar, and mustard. Include in the carrots. Raisins, fresh herbs, sunflower seeds, and toasted pumpkin seeds are all welcome.
Preparation: Remove and discard the leaves. Cauliflower should be cut lengthwise into quarters. Remove the florets from the core and throw away the center.
Prepare soup: Slice an onion. In a big pot, sauté the onion in oil with the florets from half a cauliflower until the onion is soft. Add salt, one quart of chicken or vegetable broth, and one diced, skinned potato. When the potato is soft, continue to simmer the stock. Serve immediately or purée until smooth.
Roast it: Arrange the florets on a baking sheet lined with parchment paper. Apply olive oil, then season with salt and pepper. 35 to 40 minutes of roasting at 425°F should result in tender, browned meat. Add a squeeze of lemon and some Parmesan cheese before serving.
Cut the tops and bottoms off of each stalk as preparation. Maintain the lush greens for salads.
Fill ’em up: Stalks should be cut into 3-inch lengths. Put peanut butter inside for a crispy, high-protein snack.
Slice them thinly and stir-fry them in a pan with other veggies and/or chicken. Soy sauce and sesame oil should be drizzled on.
Remove the stems from the leaves and discard them before preparing.
To braises them, finely chop two garlic cloves and sauté them in oil in a big pot for one minute. Add the chopped greens to the saucepan. Sauté the greens for 2 minutes, or until they begin to wilt. Add 1/2 cup of water or broth. For about 5 minutes, with the lid on the pot, the liquid should simmer until the greens are soft. When the liquid has decreased, remove the lid and simmer for one more minute. Use salt to season.
Chop the leaves, then incorporate them into chicken or vegetable soups. Near the end of cooking, add them, and simmer for 5 minutes or until they are soft.
Trim the ends off to prepare. Split in half lengthwise, then use a spoon to remove the seeds.
To make a salad, cut the cucumber into long, wide ribbons with a vegetable peeler. Salt, rice vinegar, and a little sesame oil should be used to dress. If you have any around, add toasted sesame seeds as a garnish.
Grate the cucumber and combine it with the plain yogurt, a squeeze of lemon juice, a clove of minced garlic, and a generous amount of salt to make a dip. Use it as a spread for poultry or fish or as a dip for vegetables.
Use a fork to prick the aubergine all over to prepare a dip. Put on a baking sheet covered with parchment paper. Roast at 425°F until incredibly tender all over. When the aubergine is cool enough to handle, finely cut it and add it to a bowl.
Add salt, pepper, finely sliced garlic, lemon juice, olive oil, a dollop of plain yogurt, and more. As a dip for crackers or raw veggies, stir and serve. (You may also use a food processor to chop and combine the ingredients.)
Slice the eggplant into 1-inch slices before roasting. Spread out on a baking sheet fitted with paper. Apply olive oil, then season with salt and pepper. Roast for 20 to 25 minutes at 425°F or until fork-tender and brown. This tastes very well when dipped in marinara sauce.
Snap each bean’s stem end off as preparation. Leave on the small tail without fear!
Blanch them by boiling them for 4-5 minutes in a big pot of salted water until they are soft. After draining, drying, and drizzling olive oil. If you’d like, season with salt and top with toasted, sliced almonds for more crunch.
Spread the beans out on a baking sheet lined with parchment paper and roast them. Apply olive oil, then season with salt and pepper. Roast for 20 to 25 minutes at 425°F or until fork-tender and brown.
Prepare by removing the thick central stems’ leaves. The leaves can be torn off or hacked with a knife to do. Throw away the stems.
Build a salad: Make thin strips out of the leaves. Olive oil should be drizzled over the leaves before being rubbed in with clean hands. Add a lot of salt and lemon juice and toss (the leaves are bitter and the salt will make them seem less bitter).
Add chopped nuts, raisins, and/or dried cranberries for some more flair. Also, you may add any leftover cooked grains, such as quinoa or farro, to this salad. Add it all in at once!
Create chips: Cut the leaves into roughly 1 12-inch by 1 12-inch piece. Add salt and toss with sesame or olive oil. Distribute out evenly in a single layer on a baking sheet, and bake at 300°F for 15 to 18 minutes, stirring halfway through, until crisp. Use two baking sheets or bake in batches if you have too many leaves for one layer.
Cleaning: Rinse the mushrooms briefly to remove any dirt. Use a kitchen towel or paper towel to dry. Take the stems off.
Combine them to make a burger: Slice about a half pound of mushrooms. Add salt and pepper to 1 pound of ground beef or turkey. Cook after forming into patties.
Spread them out on a baking sheet lined with parchment paper and roast. Apply olive oil, then season with salt and pepper. If you have any, add some fresh thyme or rosemary. Roast for 20 to 25 minutes at 425°F or until fork-tender and brown.
To begin with, prepare frozen peas! They are as nutritious as fresh peas since they are frozen at the height of freshness. Follow the package instructions for defrosting.
Combine them: Put the defrosted peas, a few tablespoons of olive oil, salt, pepper, and a few basil or parsley leaves in a blender or food processor. Mix until somewhat smooth. Spread it on toast or use it as a pesto tosses for pasta.
As a side dish: Defrosted peas should be dressed in oil and a little lemon. Add grated Parmesan cheese and season with salt and pepper.
Create tiny cakes: Use a fork to make holes in the potato. The potatoes should be cooked after 7 to 8 minutes on high in the microwave. Let it cool until you can handle it easily. Transfer the flesh to a basin after removing the skin.
Add 1 beaten egg, salt, pepper, and any favorite freshly chopped herbs and spices. When the mixture doesn’t seem too wet, stir while adding breadcrumbs. Create small patties from the mixture and cook in butter or oil over high heat, ideally in a nonstick skillet, until golden brown on both sides. Furthermore, leftover mashed potatoes work in this recipe!
To make baked fries, cut the potatoes into wedges or sticks while leaving the peels on. Spread out on a baking sheet fitted with paper. Apply olive oil, then season with salt and pepper. Now, you can also include additional seasonings like oregano, cumin, chili powder, or turmeric. Roast for 30-35 minutes, tossing once, at 425°F until fork-tender and brown.
Trim off the leafy tops and the bottom’s slender root to prepare. The leaves can be saved and used in salads or for sautéing.
Trim each radish’s root off, but save the leaves for a nice appetizer. Serve with salt on top and butter that has been softened to put over the radish.
Cook them: the radishes in half. Spread out on a baking sheet fitted with paper. Apply olive oil, then season with salt and pepper. Roast for 20 to 25 minutes at 425°F or until fork-tender and brown.
Clean and dry the leaves as preparation. Keep in mind that the leaves will nearly completely disappear if you cook them. So start big. Don’t forget about frozen, chopped spinach either. You don’t have to wash the greens, which saves time.
Including them in a smoothie: Create the fruit smoothie of your child’s choice (with 1/2–3/4 cup milk, 1/2 banana, 1/2 cup frozen berries, and 1 Tbs. nut butter), then stir in a few handfuls of spinach.
Create a filling salad by putting the spinach in a big bowl. Many bacon pieces should be cooked before being drained on paper towels. One tablespoon of the bacon fat should be placed in a small basin.
This will be your salad dressing after you’ve whisked in a spoonful of vinegar. Sprinkle salt and pepper over the spinach after pouring this over it. Add chopped hard-boiled eggs and crumbled bacon as garnish.
Prepare by raising the pepper. Use a sharp knife to cut along the sides, leaving the stem, core, and seeds behind.
Chop the pepper pieces into strips before sautéing. Salt and onion slices are sautéed in oil until soft. Serve with fajitas or tacos.
To make scrambled eggs, finely dice the pepper. Cook till soft in olive oil. Add salt and beaten eggs. Combine the peppers and eggs in a pan.
To make baked fries, cut the potatoes into wedges or sticks while leaving the peels on. Spread out on a baking sheet fitted with paper.
Apply olive oil, then season with salt and pepper. Now, you can also include additional seasonings like oregano, cumin, chili powder, or turmeric. Roast for 30-35 minutes, tossing once, at 425°F until fork-tender and brown.
Mash the food: Using a fork, poke holes all over the sweet potato. The potatoes should be cooked after 7 to 8 minutes on high in the microwave.
Let it cool until you can handle it easily. Transfer the flesh to a basin after removing the skin. Add a couple of pats of butter, some salt, and some maple syrup. Using a fork, mash until roughly smooth.
Remove the stem to prepare.
Slice the tomato into bite-sized pieces and place in a big basin to make bread salad. Add croutons or pieces of toasty bread. Add salt, pepper, olive oil, balsamic vinegar, and fresh basil leaves, if you have any, to taste. 10 minutes should pass after stirring and letting the bread rest.
Cut the tomatoes or, if they are cherry or grape tomatoes, cut them in half to make a fast sauce for pasta. Cook on the hob with a generous amount of olive oil, some minced garlic, and salt. When the sauce seems dry, add a little water and stir again. Until the sauce is reduced, bring to a simmer, cover, and cook. Serve spaghetti topped with freshly grated cheese.
When using cherry or grape tomatoes, this is a particularly smart move.
Summer squash varieties, including zucchini
Chop off the top and bottom ends to prepare.
Grate the zucchini, then lay the strands on a fresh kitchen towel before adding them to the pancakes. To release any liquid, squeeze. The zucchini should be added to your preferred pancake batter before cooking.
To roast it, cut the zucchini into 2 x 1-inch planks and put them in a 2-quart baking dish. Olive oil should be used liberally. Salt, two entire garlic cloves, and whatever fresh herbs you may have are also good additions. Bake at 350°F for 40–45 minutes, stirring once, or until very tender. Before serving, add a little vinegar by stirring.
Six Tips to Improve the Tastiness of Any Vegetable
With practically any veg, try one or all of the following tips:
Sprinkle over some salt to help reduce the bitterness of the veggie. Never be reluctant to seasonal produce. The vast majority of the sodium Americans consume is found in processed foods, not fresh meals with a little salt on top, despite the frequent mention of the need to limit sodium in our diets.
Juice from citrus fruits, such as lemon or lime, can help a vegetable taste more vibrant and appear less bitter. Moreover, the vitamin C in citrus might aid increase the body’s absorption of the vitamins in veggies.
Add some fat: Vegetables benefit from a dab of butter or olive oil just as much as anything else. Similar to vitamin C, fat can aid in the release of various nutrients from plants.
Add a little sugar: A light honey drizzle or even a dash of maple syrup in a glaze will make the vegetables much easier to swallow.
Who can resist vegetables topped with a little grated Parmesan cheese? Add some cheese. (Not me.)
Serve with pasta – You can serve almost any of these vegetables with penne. For a wonderful, healthy meal, add cheese and a drizzle of olive oil. It’s also nice to add some bacon or sausage to the mixture.
Thanks for visiting Parent Aware.