15 Dinner Recipes That Pack In Hidden Vegetables

For those seeking nutritious dinner options, incorporating hidden vegetables into meals can be a game changer. Dishes like Cauliflower Alfredo Pasta and Creamy Spinach and Ricotta Stuffed Shells elevate flavor while sneaking in beneficial nutrients. Zucchini Noodles with Hidden Pesto and Cheesy Broccoli and Quinoa Casserole offer tasty, healthful alternatives for pasta lovers. Additionally, Butternut Squash Mac and Cheese and Savory Beetroot and Feta Fritters delight the palate with wholesome ingredients. Explore these creative recipes to discover even more ways to enhance mealtime.

Creamy Spinach and Ricotta Stuffed Shells

Creamy Spinach and Ricotta Stuffed Shells are a delightful and comforting pasta dish that is perfect for families and anyone looking to sneak some vegetables into their meal.

These jumbo pasta shells are filled with a creamy blend of ricotta cheese, fresh spinach, and spices, then topped with marinara sauce and baked until bubbly. Ideal for a cozy dinner, this recipe takes about 30 minutes to prepare and around 30 minutes to bake, making it perfect for a weeknight meal or special occasion.

Ingredients:

• 12 jumbo pasta shells
• 1 cup ricotta cheese
• 2 cups fresh spinach, chopped
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 egg
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups marinara sauce
• Fresh basil for garnish (optional)

Cooking Steps:

1. Preheat your oven to 350°F (175°C).
2. In a large pot, bring salted water to a boil. Cook the jumbo pasta shells according to package instructions until al dente. Drain and set aside to cool slightly.
3. In a mixing bowl, combine the ricotta cheese, chopped spinach, half of the mozzarella cheese, Parmesan cheese, egg, garlic powder, salt, and pepper. Mix until well combined.
4. Spread about 1 cup of marinara sauce evenly on the bottom of a 9×13 inch baking dish.
5. Take each cooked pasta shell and fill it generously with the spinach and ricotta mixture. Place the stuffed shells in the baking dish, open side up.
6. Pour the remaining marinara sauce over the filled shells and sprinkle with the remaining mozzarella cheese.
7. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
8. Remove from the oven, let cool for a few minutes, and garnish with fresh basil if desired. Serve warm.

Variations and Tips:

• For added flavor, sauté onions and garlic before adding them to the ricotta mixture.
• Substitute the spinach with kale or another leafy green for variety.
• Use different cheeses like feta or goat cheese for a distinct flavor profile.
• For a meat lover’s version, add cooked ground beef or Italian sausage to the filling.
• If you prefer a lighter option, substitute the ricotta with cottage cheese or a dairy-free alternative.
• For an extra creamy texture, add a dollop of cream cheese to the filling mixture.

Sneaky Veggie-Packed Meatballs

These Sneaky Veggie-Packed Meatballs are a delightful twist on a classic comfort food, cleverly integrating a variety of hidden vegetables into a delicious meatball that your family will love. Ideal for picky eaters or those looking to increase their vegetable intake, these meatballs are both nutritious and satisfying.

With a preparation time of just 30 minutes and a total cooking time of about 20 minutes, you can have a wholesome meal ready to serve in under an hour.

Ingredients:

• 1 lb ground beef (or ground turkey)
• 1 cup finely grated zucchini, moisture squeezed out
• 1 cup finely grated carrots
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 2 cloves garlic, minced
• 1 large egg
• 1 teaspoon dried oregano
• 1 teaspoon onion powder
• Salt and pepper to taste
• Marinara sauce (for serving)
• Optional: cooked pasta or spaghetti squash (for serving)

Cooking Steps:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine all the ingredients: ground beef, grated zucchini, grated carrots, breadcrumbs, Parmesan cheese, parsley, garlic, egg, oregano, onion powder, salt, and pepper. Mix until well combined, but be careful not to overmix.
3. Form the mixture into meatballs about 1 to 1.5 inches in diameter and place them on the prepared baking sheet.
4. Bake for 18-20 minutes, or until the meatballs are browned and cooked through (internal temperature should reach 160°F if using beef).
5. While the meatballs are baking, heat marinara sauce in a saucepan over medium heat.
6. Once the meatballs are cooked, serve them with marinara sauce over cooked pasta or spaghetti squash, if desired.

Variations and Tips:

• Protein Swap: You can substitute the ground beef with ground chicken or turkey for a leaner option.
• Additional Veggies: Feel free to sneak in more vegetables like finely chopped spinach, bell peppers, or mushrooms.
• Make Ahead: Prepare the meatballs in advance and freeze them before baking. Simply bake from frozen for an additional 5-10 minutes.
• Sauce Choices: Try different sauces such as pesto or barbecue for a fun twist.
• Add Flavor: Experiment with spices like cumin or smoked paprika for a different flavor profile.

Enjoy your Sneaky Veggie-Packed Meatballs, and watch as even the most discerning eaters gobble them up without realizing the healthy surprises inside!

Zucchini Noodles With Hidden Pesto

Zucchini Noodles with Hidden Pesto is a delightful and nutritious dish that cleverly incorporates vegetables into a delicious meal. This dish is ideal for those looking to reduce their carb intake or for parents who want to sneak more greens into their children’s diet without them noticing.

It’s simple to prepare and can be made in about 30 minutes, making it a perfect weeknight dinner option that is both satisfying and full of flavor.

Ingredients:

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (or walnuts)
• 2 cloves garlic
• 1/4 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
• 1/3 cup extra virgin olive oil
• Salt and pepper to taste
• Optional: cherry tomatoes, for garnish
• Optional: grilled chicken or shrimp, for added protein

Cooking Steps:

1. Make the Pesto: In a food processor, combine the fresh basil leaves, pine nuts, garlic, Parmesan cheese, salt, and pepper. Pulse until the ingredients are well blended.

Slowly drizzle in the olive oil while processing until the mixture is smooth. Taste and adjust seasoning if necessary.

2. Prepare the Zucchini Noodles**: Using a spiralizer** or vegetable peeler, create noodles from the zucchinis. If using a peeler, cut the zucchini into long ribbons.

3. Cook the Zucchini Noodles: In a large skillet over medium heat, lightly sauté the zucchini noodles in a splash of olive oil for about 3-5 minutes until heated through but still slightly firm.

Be cautious not to overcook them to avoid a mushy texture.

4. Combine: Remove the skillet from the heat and add the hidden pesto to the noodles, tossing until they are well coated.

5. Serve: Plate the zucchini noodles and top with cherry tomatoes for a burst of color and flavor.

If desired, add grilled chicken or shrimp for extra protein.

6. Enjoy: Serve warm and enjoy a healthy meal that’s packed with hidden veggies!

Variations and Tips:

• For a creamier pesto, add a few tablespoons of Greek yogurt or cream cheese to the mix.
• To add more hidden vegetables, consider incorporating spinach or kale into the pesto.
• Use a variety of nuts in the pesto, like cashews or almonds, for different flavors.
• Zucchini noodles can be served cold as a rejuvenating salad, so feel free to prep them ahead of time.
• Experiment with adding different herbs to the pesto like cilantro or parsley to change the flavor profile.

Enjoy this healthy, flavorful dish that’s sure to please everyone at the table!

Cauliflower Alfredo Pasta

Cauliflower Alfredo Pasta is a creamy, rich dish that’s a fantastic alternative to traditional Alfredo sauce, making it ideal for vegetarians or anyone looking for a healthier, low-carb option without sacrificing flavor. This dish is great for family dinners or impressing guests while sneaking in some veggies.

The preparation time is around 30 minutes, making it a quick and satisfying meal option for busy weeknights.

Ingredients:

• 1 medium head of cauliflower
• 2 cups vegetable broth
• 1 clove garlic, minced
• 1/4 cup nutritional yeast
• 1/4 cup heavy cream or milk of choice
• 1 teaspoon olive oil
• Salt and pepper to taste
• 12 ounces of your preferred pasta (fettuccine or penne work well)
• Optional: Fresh parsley or basil for garnish
• Optional: Grated Parmesan cheese for serving

Cooking Steps:

1. Begin by cutting the cauliflower into small florets and placing them in a pot. Add the vegetable broth and minced garlic to the pot. Bring to a boil, then reduce to a simmer and cook until the cauliflower is tender, about 10-12 minutes.
2. While the cauliflower is cooking, prepare the pasta according to package instructions until al dente. Drain and set aside.
3. Once the cauliflower is tender, drain the broth (reserving about 1/2 cup in case you need to thin the sauce). Transfer the cauliflower and garlic to a blender or food processor.
4. Add the nutritional yeast, heavy cream (or milk), olive oil, salt, and pepper to the blender. Blend until smooth and creamy, adjusting the texture with reserved broth if necessary.
5. In a large mixing bowl, combine the drained pasta with the cauliflower Alfredo sauce. Toss until the pasta is evenly coated.
6. Serve immediately, garnished with fresh parsley or basil and a sprinkle of grated Parmesan if desired.

Variations and Tips:

• For a protein boost, add cooked chicken or shrimp to the pasta.
• If you prefer a vegan version, skip the heavy cream and Parmesan, and opt for coconut cream or additional nutritional yeast for richness.
• Feel free to mix in sautéed vegetables like spinach, mushrooms, or broccoli for added nutrition and color.
• This dish can be made ahead of time and reheated on the stovetop with a splash of broth to loosen the sauce.

Cheesy Broccoli and Quinoa Casserole

This Cheesy Broccoli and Quinoa Casserole is a wholesome and comforting dish that’s perfect for families and anyone looking to sneak in some vegetables without sacrificing flavor.

With a preparation time of about 15 minutes and a cooking time of approximately 30 minutes, you can have this nutritious meal ready for dinner in no time. The combination of quinoa, fresh broccoli, and a gooey cheesy topping makes it a satisfying way to include more veggies in your diet.

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups vegetable broth
• 2 cups fresh broccoli florets
• 1 cup shredded cheese (cheddar, mozzarella, or a blend)
• 1/2 cup milk (dairy or non-dairy)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1/2 cup panko breadcrumbs (optional for topping)
• 2 tablespoons olive oil (optional for drizzling)

Cooking Steps:

1. Preheat your oven to 375°F (190°C).
2. In a medium-sized pot, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, steam the broccoli florets until just tender, about 3-5 minutes. Set aside.
4. In a large mixing bowl, combine the cooked quinoa, steamed broccoli, shredded cheese (reserve some for topping), milk, garlic powder, onion powder, salt, and pepper. Stir until well combined.
5. Transfer the mixture into a greased 9×13-inch casserole dish. Spread it evenly and sprinkle reserved cheese on top.
6. If desired, mix panko breadcrumbs with a drizzle of olive oil for a crunchy topping and sprinkle them over the cheese.
7. Bake in the preheated oven for 20-25 minutes or until the cheese is melted and bubbly and the top is golden.
8. Remove from the oven and let it cool for a few minutes before serving.

Variations and Tips:

• Vegetable Variations: Feel free to add other vegetables such as spinach, cauliflower, or bell peppers for additional nutrients and flavors.
• Protein Boost: Add cooked chicken or beans to the mix for an extra protein boost.
• Vegan Option: Use a plant-based cheese substitute and non-dairy milk to make this dish vegan-friendly.
• Make-Ahead: Prepare the casserole in advance and store it covered in the fridge for up to 24 hours. Just add a few extra minutes to the baking time if cooking directly from the fridge.
• Leftovers: This casserole reheats well in the microwave or oven, making it a great option for meal prep or leftovers.

Pureed Vegetable Tomato Sauce

Pureed vegetable tomato sauce is a delicious and nutritious addition to any pasta dish, pizza, or as a base for stews.

This sauce is ideal for families looking to sneak in some extra veggies for picky eaters or anyone wanting to elevate their meal with added flavor and health benefits. The preparation time is approximately 30 minutes, making it a quick option for weeknight dinners or meal prepping.

Ingredients:

• 1 can (28 oz) crushed tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium zucchini, chopped
• 1 medium carrot, chopped
• 1 bell pepper, chopped
• 1 cup vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Optional: red pepper flakes for heat

Cooking Steps:

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the chopped onion and minced garlic, sautéing until they are soft and fragrant, about 3-4 minutes.
3. Add the chopped zucchini, carrot, and bell pepper to the pan. Cook for an additional 5 minutes until the vegetables begin to soften.
4. Stir in the crushed tomatoes, vegetable broth, oregano, basil, salt, and pepper. If desired, add red pepper flakes for some heat.
5. Bring the mixture to a gentle simmer and cook for about 15-20 minutes, allowing the flavors to meld and the vegetables to become tender.
6. Once cooked, remove the pan from heat and let it cool slightly. Then, using a blender or immersion blender, puree the sauce until it reaches your desired consistency.
7. Return the sauce to the pan and heat it through before serving over your favorite pasta or using it in a recipe.

Variations and Tips:

• For a creamier sauce, add a splash of heavy cream or a dollop of mascarpone cheese after blending.
• You can substitute or add other vegetables like spinach, kale, or mushrooms based on your preferences or what you have on hand.
• For added depth, consider roasting the vegetables before adding them to the sauce.
• Freeze leftovers in portions to create quick future meals or sauces—you can simply thaw and reheat when needed.

Lentil and Vegetable Chili

Lentil and Vegetable Chili is a hearty and flavorful dish that perfectly blends protein-rich lentils with a medley of colorful vegetables, making it not only a satisfying meal but also a nutritious one. This dish is ideal for vegetarians, vegans, and anyone looking to sneak in some extra veggies into their diet without sacrificing flavor.

With a preparation time of about 15 minutes and a cooking time of 30 to 40 minutes, it’s an excellent choice for a weeknight dinner or meal prep for the week ahead.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced (any color)
• 2 carrots, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 3 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup corn (fresh, frozen, or canned)
• Fresh cilantro or parsley for garnishing (optional)
• Avocado slices for serving (optional)

Cooking Steps:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
2. Add the bell pepper, carrots, and zucchini to the pot. Cook for another 5-6 minutes until the vegetables start to soften.
3. Stir in the lentils, diced tomatoes (with juices), vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper.
4. Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30-40 minutes or until the lentils are tender.
5. Add the corn in the last 5 minutes of cooking. Adjust seasoning if needed.
6. Serve hot, garnished with fresh cilantro or parsley and slices of avocado if desired.

Variations and Tips:

• Spice it Up: For those who prefer a spicier chili, add diced jalapeños or a pinch of cayenne pepper.
• Beans Addition: For extra protein and texture, consider adding a can of drained and rinsed black beans or kidney beans during the last few minutes of cooking.
• Vegetable Mix: Feel free to customize the vegetable mix according to what’s in season or what you have on hand. Spinach, kale, or sweet potatoes work well, too.
• Slow Cooker Method: This chili can be made in a slow cooker. Simply combine all ingredients (except corn) and cook on low for 6-8 hours, adding the corn in the last hour.
• Freezer Friendly: This chili freezes well. Store in airtight containers for up to 3 months. Reheat in the microwave or on the stove when ready to enjoy.

Enjoy this comforting Lentil and Vegetable Chili as a wonderful way to nourish yourself and your loved ones, while indulging in a bowl full of flavor!

Hidden Carrot and Mushroom Burgers

Hidden Carrot and Mushroom Burgers are a delicious and nutritious twist on traditional veggie burgers, perfect for sneaking extra vegetables into your meals!

These sliders pack a flavorful punch while also being perfect for picky eaters or for anyone looking to incorporate more vegetables into their diet. Ready in about 30 minutes, this recipe serves four and is ideal for a quick weeknight dinner or a weekend BBQ.

Ingredients:

• 1 cup finely grated carrots
• 1 cup finely chopped mushrooms (button or cremini)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cooked quinoa
• 1 cup breadcrumbs (whole wheat or gluten-free)
• 1 egg (or flax egg for a vegan option)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil for frying
• Burger buns and toppings of choice (lettuce, tomato, avocado, etc.)

Cooking Steps:

1. In a large skillet, heat a splash of olive oil over medium heat. Add the chopped onion and garlic, and sauté until soft and fragrant, about 3-4 minutes.
2. Add the grated carrots and chopped mushrooms to the skillet. Cook until the mushrooms have released their moisture and the mixture is tender, approximately 5-7 minutes. Season with salt, pepper, cumin, and paprika.
3. In a large mixing bowl, combine the sautéed vegetable mixture with the cooked quinoa, breadcrumbs, and egg (or flax egg). Mix well until all ingredients are combined.
4. Form the mixture into burger patties, about 1/2 inch thick. You should get 4-6 patties, depending on your preferred size.
5. In the same skillet, add a little more olive oil over medium heat and cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
6. Serve on burger buns with your favorite toppings.

Variations and Tips:

• For a gluten-free option, substitute regular breadcrumbs with gluten-free breadcrumbs or oat flour.
• Spice up the burgers by adding chopped herbs like parsley or cilantro to the mixture.
• Consider adding grated zucchini or shredded spinach for added nutrients.
• To serve as sliders, make smaller patties and use mini burger buns—perfect for parties!
• These burgers can also be baked in a preheated oven at 375°F (190°C) for about 20 minutes, flipping halfway through, for a healthier option.
• Leftover patties can be stored in the refrigerator for up to three days or frozen for later use. Just reheat on a skillet or toaster oven before serving.

Sweet Potato and Black Bean Tacos

Sweet Potato and Black Bean Tacos are a delectable, healthy, and satisfying option for anyone looking to incorporate more plant-based dishes into their diet. Perfect for vegetarians, vegans, or anyone wanting to enjoy a nutritious meal, this vibrant taco recipe is not only quick to prepare but also packed with fiber and vitamins. The total preparation and cooking time is approximately 30 minutes, making it suitable for both busy weeknights and casual gatherings.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 8 small corn or flour tortillas
• 1 avocado, sliced
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)
• Optional toppings: diced red onion, salsa, or shredded lettuce

Cooking Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper until well coated.
3. Spread the sweet potatoes evenly on the prepared baking sheet and roast them in the oven for about 20–25 minutes, or until tender and slightly caramelized, flipping halfway through.
4. While the sweet potatoes are roasting, warm the tortillas. You can do this in a dry skillet over medium heat for 30 seconds on each side, or wrap them in foil and place in the oven for the last 5 minutes of the sweet potatoes’ cooking time.
5. In a small bowl, combine the black beans with a pinch of salt and heat them in the microwave for about 1–2 minutes, or until warmed through.
6. Once the sweet potatoes are ready, assemble the tacos by placing a generous scoop of sweet potatoes and black beans on each tortilla.
7. Top with slices of avocado, a sprinkle of fresh cilantro, and any additional toppings you desire. Serve with lime wedges on the side for a zesty finish.

Variations and Tips:

• For added crunch, consider topping with diced red onion or shredded cabbage.
• If you enjoy a bit of heat, add sliced jalapeños or a drizzle of hot sauce.
• For a heartier meal, incorporate cooked quinoa or brown rice into the tacos.
• These tacos can also be made ahead of time; simply store the components separately in the fridge and assemble just before serving.
• For a gluten-free option, confirm you use corn tortillas.

Enjoy these Sweet Potato and Black Bean Tacos as a deliciously wholesome meal that the whole family can enjoy!

Veggie-Loaded Shepherd’s Pie

Veggie-Loaded Shepherd’s Pie is a hearty, comforting dish that brings together rich flavors and a colorful medley of vegetables.

Ideal for families and individuals looking to pack more nutrients into their meals, this recipe is perfect for both meat-eaters and vegetarians alike. With a preparation time of approximately 30 minutes and a total cooking time of 1 hour, it’s a wonderful option for a cozy weeknight dinner or to impress guests at a casual gathering.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup frozen peas
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1 cup vegetable broth
• 2 tablespoons tomato paste
• 2 pounds potatoes, peeled and chopped
• 1/2 cup milk (or plant-based milk)
• 4 tablespoons butter (or plant-based butter)
• 1 cup grated cheese (optional for topping)

Cooking Steps:

1. Preheat the oven to 400°F (200°C).
2. Cook the Potatoes: In a large pot, bring water to a boil. Add the chopped potatoes and cook until fork-tender, about 15-20 minutes. Drain and return to the pot. Add milk and butter, then mash until smooth. Season with salt and pepper to taste. Set aside.
3. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, until the onions become translucent.
4. Add Remaining Vegetables: Stir in the minced garlic, zucchini, peas, and corn. Cook for another 5 minutes until the vegetables are tender.
5. Season and Thicken: Add the dried thyme, rosemary, salt, pepper, vegetable broth, and tomato paste to the skillet. Mix well and let it simmer for about 5-7 minutes until slightly thickened.
6. Assemble the Shepherd’s Pie: Transfer the veggie mixture to a baking dish. Spread the mashed potatoes evenly over the top. If desired, sprinkle grated cheese on top.
7. Bake: Place the dish in the preheated oven and bake for 25-30 minutes, or until the top is golden and bubbly.
8. Let Cool and Serve: Remove from the oven and let it sit for a few minutes before serving.

Variations and Tips:

• For a protein boost, add cooked lentils or chickpeas to the veggie mix.
• Swap in any of your favorite vegetables, such as bell peppers, mushrooms, or spinach, based on what’s in season or what you have on hand.
• Use sweet potatoes instead of regular potatoes for a healthier twist.
• To save time, prepare the filling ahead of time and keep it in the fridge, then bake it fresh when needed.
• Serve with a side salad or crusty bread for a complete meal.

Enjoy your delicious, veggie-packed Shepherd’s Pie!

Spaghetti Squash With Hidden Marinara

Spaghetti Squash with Hidden Marinara is a delicious and nutritious dish perfect for families looking to incorporate more vegetables into their meals without their kids (or picky eaters) noticing! This playful twist on traditional spaghetti uses roasted spaghetti squash as a base, which mimics the texture of pasta, while the hidden marinara sauce is packed with finely blended vegetables for an extra nutrient boost.

The preparation time is approximately 30 minutes, with a baking time of 45-60 minutes, making it great for a weeknight dinner.

Ingredients:

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup marinara sauce (store-bought or homemade)
• 1 cup finely chopped vegetables (carrots, bell peppers, zucchini, or spinach)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Fresh basil, for garnish (optional)
• Grated Parmesan cheese (optional)

Cooking Steps:

1. Preheat your oven to 400°F (200°C).
2. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Brush the inside of each half with olive oil and season with salt and pepper.
4. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
5. Bake in the preheated oven for about 45-60 minutes, or until the flesh is tender and can be easily shredded with a fork.
6. While the squash is baking, prepare the hidden marinara sauce. In a saucepan, combine the marinara sauce, finely chopped vegetables, garlic powder, and onion powder.
7. Cook over medium heat until the veggies are softened and slightly broken down, about 10-15 minutes. You can use an immersion blender to purée the sauce for a smoother texture, if desired.
8. Once the spaghetti squash is done, remove from the oven and use a fork to scrape out the strands into a bowl.
9. Mix the hot spaghetti squash with the hidden marinara sauce until well combined.
10. Serve warm, garnished with fresh basil and grated Parmesan cheese, if desired.

Variations and Tips:

• For added protein, mix in some cooked ground turkey or sausage into the marinara sauce.
• Try using different blends of vegetables depending on your or your family’s preferences; the key is to chop them finely so they blend seamlessly into the sauce.
• To save time, you can microwave the spaghetti squash instead of baking it; cook for about 10-15 minutes while turning halfway.
• Leftovers can be stored in an airtight container in the refrigerator for up to three days. You can reheat them in the microwave or on the stovetop before serving.

Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese is a creamy, comforting dish that blends the classic flavors of mac and cheese with the subtle sweetness of roasted butternut squash.

This meal is perfect for families looking to sneak more vegetables into their diets, as well as for cheese lovers who enjoy a twist on traditional comfort food. It takes approximately 30 minutes to prepare and can serve 4 to 6 people.

Ingredients:

• 1 cup butternut squash, peeled and cubed
• 8 ounces elbow macaroni
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 cups milk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon mustard powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups shredded sharp cheddar cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup breadcrumbs (optional)

Cooking Steps:

1. Preheat your oven to 400°F (200°C).
2. Toss the cubed butternut squash with a drizzle of olive oil and a pinch of salt and pepper. Spread it out on a baking sheet and roast for 20-25 minutes or until tender and slightly caramelized.
3. While the squash is roasting, bring a large pot of salted water to a boil. Add the elbow macaroni and cook according to package instructions until al dente. Drain and set aside.
4. In a large saucepan over medium heat, melt the butter. Stir in the flour and cook for about 1 minute until it forms a paste (this is your roux).
5. Gradually whisk in the milk, and continue to whisk until the mixture is smooth and thickened.
6. Stir in garlic powder, onion powder, mustard powder, salt, and black pepper.
7. Remove the saucepan from heat and mix in the shredded cheddar cheese and Parmesan cheese until melted and creamy.
8. Add the roasted butternut squash to the cheese sauce and blend it with a hand blender or mash with a fork for a smoother consistency, leaving some chunks for texture.
9. Combine the cheese and butternut squash sauce with the cooked macaroni, stirring to coat.
10. If using breadcrumbs, transfer the mac and cheese to a baking dish, sprinkle the breadcrumbs on top, and bake for 15 minutes until the top is golden and bubbly.

Variations & Tips:

• For extra nutrition, consider adding spinach or kale to the mac and cheese. Just wilt it in the saucepan with the cheese sauce before mixing in the pasta.
• You can swap out the cheddar cheese for any preferred cheese like Gruyère or mozzarella for a different flavor profile.
• To enhance the flavor, add a dash of nutmeg or cayenne pepper to the cheese sauce.
• Leftovers can be stored in the refrigerator for up to 3 days and can be easily reheated in the microwave or oven.

Savory Beetroot and Feta Fritters

Savory beetroot and feta fritters are a delightful way to incorporate more vegetables into your meals while enjoying a crispy, flavorful dish. Perfect for vegetarians or those looking for a nutrient-packed snack or appetizer, these fritters are not only colorful but also rich in flavor thanks to the earthy sweetness of beetroot and the creamy, salty goodness of feta cheese.

Preparation time is around 30 minutes, with an additional 20 minutes for cooking, making it an ideal choice for a quick weeknight dinner or an impressive party starter.

Ingredients:

• 2 medium-sized beetroots, cooked and grated
• 150g feta cheese, crumbled
• 1 cup all-purpose flour
• 1 large egg
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh dill or parsley, chopped (optional)
• 1/2 cup breadcrumbs (for coating)
• Olive oil (for frying)

Cooking Steps:

1. In a large mixing bowl, combine the grated beetroot, crumbled feta cheese, flour, egg, baking powder, salt, black pepper, and herbs (if using).

Mix until everything is well incorporated.

2. Using your hands, form small patties or fritters from the mixture.

Dust each fritter lightly with breadcrumbs on both sides.

3. Heat a generous amount of olive oil in a large frying pan over medium heat.

4. Once the oil is hot, carefully place the fritters in the pan, ensuring not to overcrowd.

Cook for about 4-5 minutes on each side or until they are golden-brown and crispy.

5. Transfer the cooked fritters onto a paper towel-lined plate to drain excess oil.

6. Serve warm with a dollop of yogurt or a tangy dipping sauce.

Variations and Tips:

• For added flavor, consider including minced garlic or onion to the fritter mixture.
• You can substitute feta cheese with goat cheese for a different flavor profile.
• Make these fritters gluten-free by using a gluten-free flour blend.
• To bake instead of frying, place the fritters on a baking sheet lined with parchment paper, drizzle with olive oil, and bake at 375°F (190°C) for about 20-25 minutes, flipping halfway through.
• Accompany the fritters with a side salad for a complete meal or serve them as part of a meze platter.

Hidden Sweet Potato and Spinach Soup

Hidden Sweet Potato and Spinach Soup is a nourishing and creamy blend that conceals the wholesome flavors of sweet potatoes and spinach, making it an excellent choice for both children and adults who may be picky eaters.

This comforting soup is perfect for a quick weeknight dinner or as a healthy lunch option. With a preparation time of only about 15 minutes and a cooking time of around 30 minutes, you can have a warm bowl of goodness ready in less than an hour.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 4 cups vegetable broth
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh spinach, rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and pepper to taste
• Optional toppings: croutons, yogurt, or fresh herbs

Cooking Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and sauté for an additional minute, stirring frequently to prevent burning.
3. Stir in the diced sweet potatoes, ground cumin, ground coriander, salt, and pepper. Cook for another 2-3 minutes, letting the spices bloom.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cover the pot. Cook for 20-25 minutes, or until the sweet potatoes are tender.
5. Once the sweet potatoes are cooked, remove the pot from heat and add the fresh spinach. Stir until the spinach wilts.
6. Using an immersion blender, carefully blend the soup until smooth and creamy. If you don’t have an immersion blender, you can blend the soup in batches using a regular blender. Return the blended soup to the pot.
7. Taste and adjust seasoning if necessary. If the soup is too thick, you can add more vegetable broth or water to reach your desired consistency.
8. Serve hot, garnished with croutons, a dollop of yogurt, or fresh herbs if desired.

Variations and Tips:

• For an added kick, consider incorporating a pinch of red pepper flakes or a dash of hot sauce during cooking.
• This soup can be made ahead of time and stored in the refrigerator for up to 3 days or frozen for up to a month. Reheat gently on the stove.
• Feel free to substitute the spinach with other leafy greens like kale or Swiss chard for a different flavor.
• Add protein by stirring in cooked lentils, chickpeas, or shredded chicken for a heartier meal.

Vegetable-Stuffed Peppers With Rice

Vegetable-Stuffed Peppers With Rice is a nutritious and colorful dish that makes for a delightful dinner option. Packed with a mixture of vegetables and rice, these stuffed peppers are not only flavorful but also provide a wholesome meal for families and vegetarians alike.

Perfect for a busy weeknight or a cozy weekend dinner, this dish typically takes about 30 minutes to prepare and about 30 to 40 minutes to cook, making it a quick and satisfying meal solution.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup cooked rice (white, brown, or quinoa)
• 1 cup black beans, drained and rinsed
• 1 cup corn (frozen or fresh)
• 1 cup diced tomatoes (canned or fresh)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheese (cheddar, mozzarella, or your choice)
• Fresh cilantro for garnish (optional)
• Olive oil

Cooking Steps:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Lightly rub the outside with a bit of olive oil and place them in a baking dish.
3. In a skillet over medium heat, add a splash of olive oil and sauté the diced onion and minced garlic until fragrant and translucent (about 3-4 minutes).
4. Stir in the cooked rice, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper. Cook for an additional 5 minutes, allowing the flavors to meld together.
5. Remove the skillet from the heat and mix in half of the shredded cheese into the rice and vegetable mixture.
6. Carefully spoon the filling into each bell pepper, packing them gently but firmly. Top each filled pepper with the remaining shredded cheese.
7. Pour a small amount of water into the bottom of the baking dish to help steam the peppers during cooking. Cover the dish with aluminum foil.
8. Bake in the preheated oven for 25 minutes, then remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the cheese is bubbly and golden.
9. Remove from the oven, garnish with fresh cilantro if desired, and serve warm.

Variations and Tips:

• Feel free to customize the filling by adding other vegetables such as zucchini, spinach, or mushrooms.
• For a protein boost, consider adding grilled chicken or tofu.
• To make it spicier, add diced jalapeños or sprinkle some crushed red pepper flakes in the filling.
• Leftover stuffed peppers can be stored in the refrigerator for up to 3 days, making them great for meal prep.
• These stuffed peppers can also be frozen after cooking—simply thaw and reheat in the oven before serving.