📝 Introduction:
This Pasta with Hidden Veggies recipe is a clever and delicious way to sneak vegetables into your child’s lunch without any fuss! It’s creamy, flavorful, and packed with nutrients – perfect for picky eaters and busy mornings.
🍽️ Prep Time, Cook Time, Servings:
| Preparation Time | Cook Time | Total Time | Servings |
|---|---|---|---|
| 10 mins | 20 mins | 30 mins | 2–3 kids |
🥘 Ingredients:
- 1 cup pasta (penne or macaroni)
- 1 small carrot, finely grated
- 1/2 cup spinach, finely chopped
- 1/4 cup capsicum (green bell pepper), finely chopped
- 1/4 cup sweet corn
- 1 small onion, finely chopped
- 1 tomato, pureed
- 2 cloves garlic, minced
- 1/2 tsp mixed herbs (oregano, basil)
- 1/4 tsp black pepper
- Salt to taste
- 1 tbsp oil or butter
- 1/4 cup grated cheese (optional, for extra creaminess)
🧑🍳 Instructions (Step-by-Step with Image Prompts):
Step 1: Boil the Pasta
Instruction: In a pan, boil pasta with a pinch of salt until al dente. Drain and set aside.
Step 2: Prepare the Hidden Veggies Base
Instruction: Heat oil/butter in a pan. Sauté garlic and onion until soft. Add grated carrot, spinach, capsicum, corn, and tomato puree. Cook for 4–5 minutes until veggies are soft.
Step 3: Add Seasonings
Instruction: Add salt, black pepper, and mixed herbs. Mix well and cook for another 2 minutes.
Step 4: Combine Pasta and Sauce
Instruction: Add boiled pasta to the veggie mix. Toss well until pasta is fully coated. Add grated cheese if desired.
Step 5: Serve
Instruction: Pack the pasta into a thermos or lunch box. Serve warm or at room temperature.
🥗 Optional Side Suggestion
To increase the nutrition value, you can add one apple or a small fruit like a banana or orange in the lunch box. This boosts fiber and vitamin intake and makes a balanced meal.
🔍 Nutrition Table (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | 8g |
| Carbohydrates | 45g |
| Fat | 10g |
| Fiber | 5g |
| Calcium | 60mg |
| Iron | 1.5mg |
⚠️ Nutrition Note
- May contain gluten (from pasta) and dairy (if cheese is added)
- Adjust spice levels based on the child’s preference
- Use whole wheat or multigrain pasta for higher fiber