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!
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!
Secret Veggie Green Rice
Prep Time: 7 mins- Cook Time: 3 mins
- Total Time: 10 minutes
Yield: 4
Category: Side Dish
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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.
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!
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Looks great, I was just wondering if you have tried to freeze this dish (before you add the avacado)?
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!
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
Thanks Steph!
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
My little girl is 4 too. Hopefully its just a phase!
Love this idea, going to try this weekend. thank you for sharing
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Thank you Karen I hope you like it!
Hi,
Just made this, it was very tasty. I served it with a boiled egg for lunch. Yum! Thank you.
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So glad you enjoyed it Karen. I love mine with eggs too. So delicious!
looks delicious!! Will definitely try out.
Thanks Zara. Hope you enjoy!
What a cool recipe! Cant wait to try it tonight, although we dont use microwaves, could i just boil the cauiflower instead?
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.
Could I steam the cauliflower? Or would that still get too mushy?
Hi Irena, you could try but it might make it quite mushy.
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/
Thank you Emma. I will definitely check it out!
What a fab way to get some extra veggies in the family x #tastytuesdays
Thanks Kirsty. It makes me feel a bit better knowing at least they’ve had some veggies!
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
Oh wow I’m so jealous. Its a daily struggle with food in my house!
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
Thanks so much Rebecca xx
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
That sounds delicious. I love wild garlic pesto!
Forget about the kids. I want this for me.
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I have to say I love it myself!