This week we are excited to get more warm recipes in the mix! Soup is one of my all-time favorite things to eat, especially when I’m cozy with a warm bowl when it’s cold outside. Soup is a great dish to prepare as it is an easy way to add tons of veggies to our kids’ meals.
Veggies can be whole, blended, or raw in soups, but the more kids see veggies in soups, the more likely they are to try them. I often hear from moms they only make noodle and chicken soup because the 3 times they made it with veggies in it, their kids picked every single one out. We encourage you not to give up! The more kids see veggies, sometimes it takes up to 20 times of trying the same veggie, the more likely they are to eat them.
Without forcing kids to try the veggies in the soup, keep adding them in and maybe the 12th time they see them there they will decide they want to try them. They are also much more likely to try foods if they help us make them and if we present them in a cute, exciting way.
We are absolutely loving this adorable monster vegetable soup from www.thekidscookmonday.com! We also love that they have suggested steps in the cooking process for kids to help with. Let us know which of our TGIF recipes your family has loved the most; we have a feeling this one will be a hit!
“Carrots, zucchini, squash and garlic come together as a lovely vegetable medley, seasoned with cayenne pepper to add depth to the soup’s flavor. Your little chefs will love decorating their soup with heart healthy grain quinoa.”
1 cup carrots
1 cup zucchini
1 cup yellow squash
2 garlic cloves, peeled
1 tablespoon olive oil
1 cup quinoa
1 1/2 cups split peas
8 cups vegetable broth
1/4 teaspoon cayenne pepper
Vegetables for garnish (such as red pepper, mushrooms and olives)
Together: Cut carrots, zucchini and squash into large pieces. Dice the onion and garlic cloves.
Adult: Place the olive oil in a sauté pan over medium-high heat. Add the diced onion and garlic and sauté for 3-5 minutes, or until golden brown and fragrant.
Together: Combine the sautéed onions and garlic, carrots, zucchini, squash, split peas, vegetable broth and ham bone if using. Season with the cayenne pepper.
Adult: Bring to a boil, turn heat down to medium-low and simmer for 45 minutes, or until the split peas are tender.
Kid: Carefully rinse the quinoa.
Adult: Place a pot of water on the stove over medium-high heat and cook the quinoa according to package directions.
Together: When the peas are tender, remove the ham bone, transfer to a blender and puree until smooth. Place a scoop of quinoa into each bowl and ladle the soup over the top.
Kid: Sprinkle a few pieces of quinoa on top for decoration and enjoy. Garnish with additional vegetables if desired.
By Dahlia Marin, Registered Dietitian Nutritionist