Creamy Hidden-Veggie Pasta for Kids

Are you tired of mealtime battles over vegetables? Say goodbye to those struggles! This creamy hidden-veggie pasta is not only quick to make, taking less than 30 minutes, but it also offers a sneak attack on nutrition. With pureed cauliflower and carrots blended into the sauce, this dish is both comforting and good for you. It's a favorite for both kids and adults alike!

Why Hidden Veggies?

Getting kids to eat vegetables can feel like an uphill battle. This pasta dish sidesteps those hurdles by cleverly hiding the greens.

Blending vegetables into a creamy sauce introduces essential nutrients without a hint of flavor that kids would turn their noses up at. For instance, cauliflower has only 25 calories per cup and provides a good source of vitamin C, while carrots are rich in beta-carotene, essential for vision and immunity. Using these ingredients ensures a meal that appeals to picky eaters without compromising on nutrition.

Ingredients You'll Need

Let's gather our ingredients to make this vibrant creamy hidden-veggie pasta:

• 350g pasta of your choice (penne, fusilli, or spaghetti work well)

• 2 cups cauliflower florets

• 2 medium carrots, chopped

• 2 ½ cups milk

• 2 tbsp butter

• 1 tbsp flour

• 1 cup grated cheddar cheese

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ cup starchy pasta water

• Salt and pepper to taste

Creamy hidden veggie pasta for kids, made with blended vegetables and a smooth cheesy sauce, served warm

Step-by-Step Instructions

1. Cook the Vegetables

Boil the cauliflower florets and chopped carrots in salted water for about 8-10 minutes until they are tender. This ensures they will blend smoothly into the sauce. After cooking, drain and let them cool slightly.

2. Create the Creamy Sauce

In a blender, combine the cooked cauliflower and carrots with 2 ½ cups of milk. Blend until smooth. This creamy veggie mixture will surprise everyone with its flavor!

3. Make the Roux

In a large pan over medium heat, melt 2 tablespoons of butter. Add the flour and stir for about a minute to cook it through. This roux is crucial for thickening the sauce.

Gradually whisk in the blended veggie mixture, stirring continuously to avoid lumps. Cook for about 5 minutes until it reaches a creamy consistency.

4. Season Your Sauce

Once thickened, season with 1 teaspoon each of garlic powder and onion powder, along with salt and pepper to taste. A sprinkle of paprika can add an extra flavor kick, enhancing the dish.

5. Add the Cheese

Stir in 1 cup of grated cheddar cheese until it melts and becomes part of the sauce. This gooey addition is what makes this pasta a hit with kids—who can resist cheesy goodness?

6. Cook the Pasta

While preparing the sauce, cook your pasta according to the package instructions in a separate pot. Remember to save ½ cup of the starchy pasta water before draining! This water will help adjust the sauce’s thickness later.

7. Combine and Serve

Add the drained pasta to your creamy sauce and mix thoroughly. If the sauce seems too thick, gradually add in your reserved starchy pasta water until you achieve the desired consistency.

Serve warm and watch your family enjoy healthy eating without any fuss!

Tips for Success

• Pasta Choices: Feel free to pick any favorite pasta shape—macaroni, spaghetti, or even whole wheat options for additional fiber.

• Veggie Variations: You don’t have to stop at cauliflower and carrots. Spinach, zucchini, or butternut squash can be blended in for variety and added health benefits.

• Make It Ahead: This dish can be prepared in advance and stored in the fridge. Just keep the pasta and sauce separate and mix them when ready to serve.

• Garnishing: Top off each bowl with fresh herbs like parsley or a sprinkle of grated cheese to add a lovely finishing touch.

This creamy hidden-veggie pasta makes it easy to include nutritious ingredients in your child’s diet without them even noticing. It’s a quick, satisfying meal that appeals to everyone at the table. By blending veggies like cauliflower and carrots, you ensure a delicious dish filled with vitamins and minerals.

Next time dinner feels like a challenge, remember this easy recipe. In just under 30 minutes, you'll have a creamy pasta that brings smiles and good nutrition to your dinner table. Happy cooking!