This Secret Veggie Green Rice contains THREE portions of vegetables! And it’s so good the kids will never know!
When it comes to getting your children to eat a nutritious and varied diet there are a lot of different schools of thought out there as to the best way to encourage them to eat more fruit and veg.
I know some people don’t agree with “hiding” vegetables in other food as it doesn’t actually help to develop their taste buds and change their eating habits if they don’t even know they are eating their greens.
But quite frankly, some days I just don’t have the energy for another dinner table argument so I will go to great lengths to disguise those evil veg from my fussy eater!
On days like this I usually whip up a batch of this green rice. It looks innocent enough (apart from the fact that it’s green!) but it secretly hiding THREE portions of vegetables in there. Shhhh!
How To Make Secret Veggie Green Rice
Along with the fact that this rice is super nutritious, it’s also really simple to make. The recipe calls for cooked rice. So this can be freshly cooked rice, rice that’s already been cooked and cooled or else one of those handy microwavable rice pouches (that’s what I used here).
Two cups may not seem like a lot of cooked rice for 4 people but trust me the cauliflower really bulks it out.
I blitz the cauliflower in the food processor along with the spinach and microwave them for a few minutes just to take away that raw crunch. If you prefer the cauliflower to be super soft then you can microwave it for even longer, or even stir fry it on the hob.
Considering that cauliflower, spinach and avocado are three foods that I really struggle to get my fussy eater to try, I can’t quite believe that she will eat this rice so easily. I hope it works for you too!
If you liked my Secret Veggie Green Rice recipe please do leave me a comment and a star rating below. You can also share your pictures with me on Instagram. I always love to see your creations!
If you liked this recipe, you might also like:
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One Pot Mac & Cheese with Hidden Veg – A delicious and easy One Pot Mac & Cheese recipe with hidden veg. Perfect for picky eaters who don’t like eating their veggies!
Hidden Veg Chicken Curry – A delicious mild chicken curry recipe suitable for kids and packed with hidden vegetables likes carrots, courgette, cauliflower and red pepper.
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Secret Veggie Green Rice
Prep Time: 7 mins- Cook Time: 3 mins
- Total Time: 10 minutes
Yield: 4 1x
Category: Side Dish
Cuisine: European
Print Recipe
Pin RecipeDescription
This Secret Veggie Green Rice contains three portions of vegetables. And it’s so good the kids will never know!
Ingredients
- 1 medium cauliflower
- 2 cups fresh spinach
- 2 cups cooked rice
- 1 avocado
- juice of 1/2 lime
- 1/2 tsp garlic powder
- salt and pepper to taste
Instructions
- Cut the cauliflower into small florets and blitz in a food processor until it reaches a fine, rice-like consistency. Add the spinach and blitz again until it has all combined.
- Place the cauliflower and spinach mixture into a microwave proof bowl and cover with cling film. Pierce the cling film several times with a sharp knife and microwave on high for 3 minutes.
- Remove from the microwave and mix in the cooked rice.
- Next, mash the avocado and mix it with the lime juice and garlic powder. Add this to the rice and stir well until everything has combined.
- Season to taste with salt and pepper.
Norah says
Thanks Ciara for your easy peasy yummy recipes for our lil ones. My baby is a real fussy eater but since I started to make him your recipes, we have won the battle.
We love and enjoy them.
😍😍😍
★★★★★
Gwen says
Made this with your Easy Satay Chicken Skewers and it was such a lovely (and healthy) meal that the whole family really enjoyed so thanks for sharing this!
★★★★★
Nelly says
Looks great, I was just wondering if you have tried to freeze this dish (before you add the avacado)?
Ciara Attwell says
Hi Nelly, I’ve never tried to freeze it myself so can’t say for sure if it would work. Let me know if you try it!
Steph @MisplacedBrit says
Looks and sounds delicious!
I love adding to standard carb ‘sides’, it adds so much to a meal to pull out such an unexpected addition.
Thanks for linking up to #TastyTuesdays
Ciara Attwell says
Thanks Steph!
nutritious delilciousness says
I am a secret/hidden veg mummy, if she sees green or orange in her food she never questions it and thankfully she is a good eater but like a lot of children will leave her veg, so until her tastebuds mature, hidden it mostly is (she is 4). #tastytuesdays
Ciara Attwell says
My little girl is 4 too. Hopefully its just a phase!
karen says
Love this idea, going to try this weekend. thank you for sharing
★★★★★
Ciara Attwell says
Thank you Karen I hope you like it!
karen says
Hi,
Just made this, it was very tasty. I served it with a boiled egg for lunch. Yum! Thank you.
★★★★★
Ciara Attwell says
So glad you enjoyed it Karen. I love mine with eggs too. So delicious!
Zara says
looks delicious!! Will definitely try out.
Ciara Attwell says
Thanks Zara. Hope you enjoy!
Hayley says
What a cool recipe! Cant wait to try it tonight, although we dont use microwaves, could i just boil the cauiflower instead?
Ciara Attwell says
I wouldn’t boil it as you don’t it to get mushy. You can lightly fry it in a little oil just long enough to take away the raw crunch.
Irena says
Could I steam the cauliflower? Or would that still get too mushy?
Ciara Attwell says
Hi Irena, you could try but it might make it quite mushy.
emma says
I’ve just come across your website on #tastytuesdays and I’m really enjoying it. I too have a fussy eater! II will be trying out some of your ideas. I host a link up called #freefromfridays and think some of your recipes would work really well on there so do come and take a look http://www.freefromfarmhouse.co.uk/recipes/free-from-fridays/15may/
Ciara Attwell says
Thank you Emma. I will definitely check it out!
Kirsty Hijacked By Twins says
What a fab way to get some extra veggies in the family x #tastytuesdays
Ciara Attwell says
Thanks Kirsty. It makes me feel a bit better knowing at least they’ve had some veggies!
Alison says
I was lucky, my son ate everything except sprouts and still does. This however does look really tasty and I think the fact its green would make it a novelty
Ciara Attwell says
Oh wow I’m so jealous. Its a daily struggle with food in my house!
Rebecca U says
I am definitely going to try this – my type of thing and sure my kids would love it too. Love your food photo styling! #tastytuesday
Ciara Attwell says
Thanks so much Rebecca xx
Vicki Montague - The Free From Fairy says
Oh yum! Yes please! I would make this without the rice and since I have just picked some wild garlic in the garden to make pesto I think I will stir that through. Delicious! Thanks for the recipe x
Ciara Attwell says
That sounds delicious. I love wild garlic pesto!
Bintu @ Recipes From A Pantry says
Forget about the kids. I want this for me.
★★★★★
Ciara Attwell says
I have to say I love it myself!