• 10 Recipes That Can Make Your Family Eat More Vegetables

    From sandwiches to pasta, these recipes will make your family want more veggie meals.


  • We all know that vegetables play an important role, not just in your child’s daily diet but in yours as well. And let's be honest: we don't eat enough of it. So if you're looking to change your ways slooowly and get the whole family to eat more, these 10 recipes are great starters. Your kids (and hubby) may even want seconds.

    1. Veggie Sushi
    Vegetables: carrots, cucumbers



    Your kids will have fun helping you make these finger-food sandwiches that are easy to eat.

    Serves 4 to 6 
    Prep time 8 minutes, plus chilling time

    What you'll need
    4 slices pullman or tasty bread (sliced bread) 
    2 tablespoons cream cheese
    1 carrot (around 100 grams), sliced into thin strips
    1 cucumber (around 100 grams), sliced into thin strips 

    Cooking instructions can be found at Yummy.ph


    2.  Chicken and Veggie Soup
    Vegetables: green beans, carrots, potatoes, squash



    Chicken soup is a classic dish that's both easy to make and packed with nutrition. 

    Serves
    Prep Time 10 minutes 
    Cooking Time 50 minutes to 1 hour

    What you'll need
    3 chicken leg quarters
    1 to 2 white onions, quartered
    2 cloves garlic, peeled and smashed but left whole
    6 cups water
    1 to 2 teaspoons sea salt
    Freshly cracked black pepper, to taste
    2 carrots (about 250 grams), peeled and cubed
    2 medium potatoes (about 250 grams), peeled and cubed
    1 (250-gram) squash, peeled and chopped
    120 grams green beans, cut into roughly the same size as the carrot cubes

    Cooking instructions can be found at Yummy.ph

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    3.  Zucchini Fries
    Vegetables: zucchini



    Packed with vitamin A, C, beta-carotene and dietary fiber, these zucchini sticks are perfect as appetizers or side dish.

    Serves 4
    What you'll need
    2 large or 3 medium-sized zucchinis
    1 cup panko bread crumbs
    1 tablespoon Italian seasoning
    1 teaspoon garlic powder
    1 teaspoon onion powder
    1/4 cup Parmesan cheese
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    2 eggs, beaten
    refined coconut oil, for brushing 

    Cooking instructions can be found at Yummy.ph


    4.  Vegetable Bolognese
    Vegetables: eggplant, celery, carrots, mushrooms, red bell pepper, tomatoes



    This pasta dish has no meat whatsoever, but expect requests for more helpings.

    Serves 6 to 8
    Prep Time 20 minutes 
    Cooking Time 35 minutes

    What you'll need
    3 medium eggplants, sliced into small cubes, unpeeled (about 2 to 3 cups) 
    1/4 cup olive oil, plus more if needed
    1/4 cup minced onions
    1 stalk celery, minced (about 1/4 cup)
    1 medium carrot, minced (about 3/4 cup)
    1 small red bell pepper, cored and minced (about 1/4 cup)
    250 grams fresh mushrooms (button, shiitake, or a combination), stems removed and caps mincedsalt and pepper, to taste
    1/2 cup red wine (optional)
    2 (800-gram) cans tomato purée or crushed tomatoes
    1 cup water 
    1 cup fresh basil, sliced into thin strips
    600 grams pasta (we used linguine), cooked according to package directions
    freshly grated parmesan cheese, to serve 

    Cooking instructions can be found at Yummy.ph


    5.  Malunggay and Fish Lumpia
    Vegetables: malunggay leaves, carrots



    Conceal malunggay leaves in a crispy lumpiang Shanghai wrapper, and the kids will never know. 

    Makes 12 
    Prep Time 15 minutes 
    Cooking Time 15 minutes

    What you'll need
    1 (400-gram) piece boneless bangus, pan-fried and flaked
    1 medium red onion, minced
    5 cloves garlic, minced
    1/4 cup minced carrots
    1/2 cup malunggay leaves
    1/8 cup chopped cilantro
    1 large egg
    Salt and pepper, to taste
    12 lumpia wrappers
    Vegetable oil, for frying

    Cooking instructions are at Yummy.ph


    6.  Baked Arroz a la Cubana Peppers
    Vegetables: bell peppers, green peas



    A lot of kids (grown-ups) don't really care for green and red bell peppers, but they might change their mind when they get a taste of the filling.  

    Serves
    Prep Time 20 minutes 
    Cooking Time 40 minutes

    What you'll need

    3 large red, yellow, or green bell peppers, halved lengthwise and seeded
    1 tablespoon butter
    3 cloves garlic, chopped
    1/2 medium white onion, chopped
    200 grams ground beef
    1/2 cup tomato sauce
    3 tablespoons soy sauce
    2 ripe Cavendish bananas, diced
    1/4 cup raisins
    2 tablespoons frozen green peas
    2 tablespoons fresh orange juice
    2 cups cooked white rice, cooled
    salt and pepper, to taste
    3 tablespoons Japanese breadcrumbs
    3 tablespoons grated quick-melting cheese 

    Cooking instructions are at Yummy.ph

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    7. Rainbow Sushi Rolls
    Vegetables include: a mix of your choice



    Upgrade your veggie sushi rolls (see #1). Make it colorful by doing red bell pepper, carrots, cucumber, asparagus, cabbage, beets, singkamas and mushrooms.

    Makes 4 rolls
    Prep Time 15 minutes

    What you'll need
    4 nori sheets
    24 Taiwan pechay leaves
    egg-free Japanese mayonnaise 
    1 1/2 to 2 cups assorted colorful vegetables
    wasabi paste, to serve
    soy sauce, to serve 

    Cooking instructions are at Yummy.ph.


    8.  Cheesy Sausage and Vegetable Lasagna
    Vegetables: eggplant, zucchini, tomatoes, carrot, celery



    One look at this cheesy lasagna, and no one, kid or adult, will ask you what's inside. But they're ready for a generous helping.  

    Serves 6 to 8 
    Prep Time 45 minutes 
    Cooking Time 1 hour 20 minutes

    For the Sausage-vegetable Tomato Sauce
    1/4 cup olive oil
    1 cup minced white onion
    1/2 cup minced carrot
    1/2 cup minced celery
    500 grams raw pork sausage, casings removed and crumbled 
    1 (425-gram) can sliced button mushrooms, drained
    2 medium eggplants, cubed
    2 medium zucchinis, cubed
    1 (225-gram) can diced tomatoes
    1 (720-ml) bottle tomato purée
    2 tablespoons tomato paste
    1 cup vegetable or chicken stock, plus more if needed
    1 1/2 teaspoons dried oregano
    2 tablespoons chopped parsley
    salt and pepper, to taste

    For the Béchamel Sauce
    1/4 cup butter, cubed
    1/2 cup all-purpose flour
    4 cups milk, warmed
    1/4 teaspoon salt
    1/8 teaspoon ground nutmeg
    1/8 teaspoon white pepper 
    12 sheets large lasagna noodles, cooked according to package directions
    1 (200-gram) pack ricotta cheese (optional)
    2 1/2 cups grated mozzarella cheese
     
    Cooking instructions are at Yummy.ph.  


    9.  Cheesy Vegetable Soup
    Vegetables: chickpeas (garbanzos), green beans, potatoes, tomatoes, carrots, celery



    Tomatoes and cheese are always the perfect pair. Add other vegetables, and you've got a filling and hearty comfort food. 

    Serves
    Prep Time 30 minutes 
    Cooking Time 30 minutes

    1 tablespoon olive oil
    1 tablespoon butter
    1 cup diced white onions
    1 cup diced carrots
    1 cup diced celery
    1 (225-gram) can diced or crushed tomatoes
    4 cups chicken stock
    1 (225-gram) can chickpeas (garbanzos), drained
    1/2 cup green beans, sliced into 1/2-inch lengths
    1 cup peeled and diced potatoes
    1 teaspoon Italian seasoning
    2 tablespoons chopped parsley
    salt and pepper, to taste
    4 slices French bread or sourdough bread, toasted
    4 slices mozzarella cheese
    4 slices Gruyère cheese 

    Cooking instructions are at Yummy.ph.  


    10. Avocado and Beans Enchiladas
    Vegetables: avocados, beans



    Technically, avocados aren't really vegetables but they're just as nutritious (or even more so). They offer nearly 20 vitamins and minerals including potassium, lutein and folate. They're also a good source of vitamin B, C and E.

    Serves 5 to 6  
    Prep Time 30 minutes  
    Baking Time approximately 20 minutes

    What you'll need
    2 avocados, ripe but still firm, flesh scooped out and diced
    2 garlic cloves, finely chopped
    1/4 cup cilantro (wansoy), chopped
    1/4 cup lemon juice, about two lemons
    1/2 teaspoon table salt
    1/2 teaspoon cumin
    8 to 10 pieces flour tortillas, medium size
    1 can refried beans
    sour cream, to serve

    For the topping
    1 1/2 cups bottled salsa
    1/3 cup water
    1 cup chopped ripe tomatoes
    1/2 teaspoon table salt
    1 cup shredded cheese, Quickmelt or Mexican Blend 

    Cooking instructions are at Yummy.ph

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