Hidden Veggie Cooking for Kids
(And Yes, Adults Will Enjoy, Too!)
by Brooke Edwards
Some children have no problem devouring their daily serving of vegetables. As a toddler, my daughter would request broccoli for breakfast! Others require some sleight of hand to maintain a balanced diet. And, just when you think you have a handle on their favorites, they change their minds.
Unless you have unlimited time on your hands (lol), no one wants to prepare different meals for everyone in the household. Who can't get behind some added vegetables in their diet—especially when camouflaged in comfort foods? Below are delicious hidden-veggie recipes to suit both tiny palates and adult tastes. As a bonus, some of the recipe steps, like roasting veggies, can be completed earlier in the day, or the day before, to maximize efficiency.
Kids like to help, and getting them involved often makes them more apt to try new foods. Each recipe includes ideas or steps for your little ones to lend a hand in the kitchen, but always remember to consider your child's individual capabilities and make sure everyone is safe.
Cheezy Base
(Makes about 8 cups; 1/4 cup serving)
3 cups peeled and chopped sweet potatoes
1-1/2 to 2 cups peeled and chopped carrots
2 cups chopped cauliflower
1-1/2 cups peeled and chopped white potatoes
Boil all ingredients in enough water to cover, stirring occasionally, until all veggies are soft, about 30-35 minutes. Check the texture by piercing with a fork. Strain, but reserve cooking liquid to use in Nacho Cheeze Sauce and Broccoli-Cheddar Soup. Add drained ingredients to a high-power blender and process, adding a splash of cooking liquid until smooth.
At the appropriate age, kids can help with: Collecting ingredients, peeling potatoes and carrots, chopping veggies, adding chopped veggies to the pot, stirring while cooking, and checking for doneness.
Cook's Notes: This base can be flavored however you want for recipes outside of Nacho Cheeze Sauce and the Broccoli-Cheddar Soup. Have kids pick their favorite spices to get them more involved. For a richer tasting sauce, add 1½ cups of cashews or cashew pieces to the cooking water and process them with the veggies.
| Total calories per 1/4 cup: 20 | Fat: 0 grams |
| Carbohydrates: 5 grams | Protein: <1 gram |
| Sodium: 13 milligrams | Fiber: 1 gram |
Broccomole Dip
(Makes 8 servings)
2 cups frozen broccoli florets
3 large avocados, peeled and pitted
1 teaspoon garlic powder or 1-2 cloves fresh garlic, chopped
1-1/2 Tablespoons fresh lime juice
1 Tablespoon red or white onion, diced (optional)
1 small tomato, chopped (prepare based on chunky vs. smoother guacamole preference)
1-1/2 Tablespoons fresh cilantro or parsley, chopped
Salt and pepper, to taste
Thaw broccoli in microwave for about one minute until fork tender and chop finely. In a separate bowl, mash avocado, and stir in all remaining ingredients. Serve chilled with chips, with raw veggies, or on top of entrées like burritos, enchiladas, or tacos.
At the appropriate age, kids can help with: Collecting ingredients, microwaving broccoli, mashing avocado, and stirring.
| Total calories per serving: 134 | Fat: 11 gram |
| Carbohydrates: 11 grams | Protein: 3 grams |
| Sodium: 16 milligrams | Fiber: 6 grams |
Nacho Cheeze Sauce
(Makes about 9 1/2-cup servings)
Half recipe Cheezy Base, about 4 cups
1/2 cup jarred roasted red peppers, drained
4 Tablespoons nutritional yeast
1 Tablespoon miso paste
1 Tablespoon tomato paste
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon white vinegar (or apple cider vinegar for additional flavor)
Dash cumin
Dash liquid smoke
Salt and pepper, to taste
Cooking liquid from Cheezy Base, as needed
Add all ingredients to a high-power blender or food processor. Process until smooth and silky. Serve warm over nachos with fixins, in bean burritos, on veggie tacos, or on top of Mexican-flavored bowls and dishes.
At the appropriate age, kids can help with: Identifying spices, measuring ingredients, adding food to blender/processor, scraping sides of the blender bowl, and assembling burritos, nachos, or tacos.
Cook's Notes: If a thinner sauce is desired, add more cooking liquid from Cheezy Base or roasted red peppers. One or two Tablespoons of white or yellow miso paste in place of salt provides a richer umami flavor. To spice it up, add chipotle peppers, red pepper flakes, or a few dashes of hot sauce. The sauce will last in the refrigerator for 5-7 days, so one batch can be used for multiple recipes throughout the week.
| Total calories per serving: 66 | Fat: <1 grams |
| Carbohydrates: 12 grams | Protein: 4 grams |
| Sodium: 111 milligrams | Fiber: 3 grams |
Broccoli-Cheddar Soup
(Serves 8)
Half recipe Cheezy Base, about 4 cups
4 cups cooking liquid from Cheezy Base, or water, or low-sodium vegetable stock
1 Tablespoon vegan bouillon paste, or vegan bouillon cube if not using vegetable stock
4 Tablespoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dill
1/4 teaspoon ground white pepper, or to taste
Salt, to taste
3 cups broccoli, chopped into bite-size pieces
1 peeled, grated carrot
Add all ingredients, except grated carrot and chopped broccoli, to a large pot on the stove. Once incorporated, add broccoli and carrots, simmering until broccoli is tender, about 20 minutes. Serve warm.
At the appropriate age, kids can help with: Collecting and measuring ingredients, identifying spices, chopping broccoli, grating carrot, and stirring soup on the stove.
| Total calories per serving: 82 | Fat: 1 gram |
| Carbohydrates: 15 grams | Protein: 5 grams |
| Sodium: 283 milligrams | Fiber: 4 grams |
Kale Doughnuts
(Makes 15 baked 4-inch doughnuts)
Wet Ingredients:
Non-stick spray
1 Tablespoon flaxseed meal, plus 3 Tablespoons warm water
4 cups kale, washed, stemmed, and massaged to soften
2 cups grated and drained zucchini
1 cup pitted dates
1/2 cup pecan halves
1/4 cup melted coconut oil
1 Tablespoon vanilla extract
2 teaspoons apple cider vinegar
Zest of two lemons
Preheat oven to 400 degrees. Prepare a dozen-doughnut molds (or muffin cups) with non-stick spray.
In a small bowl, stir together flaxseed meal and water; set aside to congeal.
In a high-power blender or food processor, blend all remaining wet ingredients. Process thoroughly, scraping sides several times to make sure everything is well incorporated. If the mixture is too thick to blend, add water until the mixture loosens. Add flax mixture and process again. Allow to rest for 10 minutes for flax to create a binder.
Dry Ingredients:
4 cups all-purpose or gluten-free flour blend
1 Tablespoon baking powder
2 teaspoons cinnamon
1 teaspoon baking soda
Pinch ground cloves
Pinch ground allspice
Pinch salt (optional)
Add mixture to a large bowl with all dry ingredients and stir to combine.
Spoon batter into prepared doughnut molds or muffin tins. Bake 10-12 minutes, until set up and a toothpick comes out clean. Allow to cool completely before icing.
Icing (Optional):
1 cup vegan powdered sugar
1-2 Tablespoons lemon juice
1 Tablespoon water
In a small bowl, whisk together ingredients until smooth. Drizzle over finished, cooled doughnuts and serve. For thinner icing, as shown in photo on this page, add more liquid.
At the appropriate age, kids can help with: Preparing doughnut pans, stemming and massaging kale, grating and draining zucchini, measuring ingredients, adding food to blender/processor, scraping sides of blender bowl, mixing dry ingredients, filling doughnut molds, and making and pouring icing.
Cook's Note: Gluten-free flour blends may require additional liquid or water added to the wet mixture.
| Total calories per serving: 239 | Fat: 7 grams |
| Carbohydrates: 41 grams | Protein: 4 grams |
| Sodium: 162 milligrams | Fiber: 2 grams |
Pasta with Alfredo Sauce
(Serves 12)
1 large head cauliflower, chopped
1 small to medium yellow onion, peeled and chopped
Olive oil or non-stick spray
1 teaspoon smoked paprika
1 teaspoon garlic powder
Salt and pepper, to taste
One 10.5-ounce block firm silken tofu
3/4 cup plain, unsweetened vegan milk of choice (soy or almond generally works best)
1-2 Tablespoons fresh lemon juice
1-2 Tablespoons nutritional yeast
1 pound pasta of choice
Fresh basil or chives, to garnish
Preheat oven to 425 degrees. Line a sheet pan with aluminum foil or parchment, spread cauliflower and onion in a single layer, and spray or drizzle with olive oil. Roast for 40-45 minutes until veggies are browned, fork tender, and fragrant. Remove from oven and cool on sheet pan, about 10 minutes.
Add veggies, spices, tofu, vegan milk, lemon juice, and nutritional yeast to a high-power blender or food processor. Process until smooth and silky, adding another splash of vegan milk or water to achieve desired sauce thickness.
Prepare pasta according to package directions and drain. Toss pasta with Alfredo sauce and top with fresh basil, chives, or additional veggies, based on preference.
At the appropriate age, kids can help with: Collecting and measuring ingredients, spreading veggies on the pan, adding food to blender/processor, scraping sides of blender bowl, tossing pasta and sauce, and garnishing with fresh herbs.
Cook's Note: The sauce will thicken if heated on the stove or if placed in the refrigerator to cool.
| Total calories per serving: 196 | Fat: 3 grams |
| Carbohydrates: 34 grams | Protein: 10 grams |
| Sodium: 43 milligrams | Fiber: 3 grams |
Carrot-Apple Waffles
(Makes 8-10 large waffles)
1 cup chopped yellow squash
2 peeled and chopped carrots
Olive oil or non-stick spray
3 Tablespoons flaxseed meal plus 6 Tablespoons warm water
2 peeled, cored, and chopped apples
1/4 cup maple syrup
1 cup oat flour
2 Tablespoons melted coconut oil
1 teaspoon vanilla
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
Pinch ground allspice
Pinch ground cloves
Pinch salt (optional)
Up to 1/2 cup additional plain, unsweetened, vegan milk
1/2 cup rolled oats
1/2 cup chopped walnuts
1/2 cup golden raisins
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Spread squash and carrots in an even layer over the baking sheet and spray or drizzle with olive oil. Bake for 20-30 minutes until veggies are tender and lightly browned.
In a small bowl, stir together flaxseed meal and water; set aside to congeal.
Add roasted squash and carrots, apples, maple syrup, oat flour, coconut oil, vanilla, cinnamon, baking powder and soda, allspice, cloves, and salt to a high-power blender or food processor and pulse until combined. Add flax mixture and process again. Allow to rest for 10 minutes for flax to create a binder.
Waffle batter should be pourable but not totally liquid. If the resulting batter is too thick to pour, add plant milk, 1 or 2 Tablespoons at a time, until batter is pourable. Batter will vary based on the juiciness of your squash and apples.
Preheat waffle iron. Pour batter into a bowl and stir in rolled oats, walnuts, and raisins by hand. Check a final time for texture, adding a little more plant milk only if necessary.
Cook waffles according to waffle makers's directions (they vary). When done, waffles will be fragrant and edges will look browned. Waffles will continue to firm up once removed from the heat.
To serve, top with shredded carrots, vegan whipped cream, maple syrup, or more raisins.
At the appropriate age, kids can help with: Gathering and measuring ingredients, cutting squash, peeling carrots, adding food to blender/processor, scraping sides of blender bowl, and stirring in waffle add-ins.
Cook's Notes: For thicker/sturdier waffles, substitute half of the oat flour with all-purpose flour. You can make your own oat flour by adding dry oats to a high-power blender or food processor. Be sure to use a clean, completely dry appliance to make the flour.
Once cooked, these waffles can be frozen and reheated in the toaster or air fryer for a quick breakfast or anytime snack. Try dried cranberries instead of raisins in this recipe for a tasty variation.
| Total calories per waffle: 303 | Fat: 15 grams |
| Carbohydrates: 37 grams | Protein: 5 grams |
| Sodium: 151 milligrams | Fiber: 5 grams |
Brooke Edwards, with her husband Keith Jackson and daughter Amee are a Maryland family with a passion for delicious vegan food! They enjoy spending time in the kitchen recreating traditional recipes from every continent (often with some hidden veggies mixed in). Their dogs even get in on the act, as both canines love kale stems and apples!
