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Pasta is a dish most children love, but the usual versions are often heavy on cheese and light on nutrients. This recipe makes pasta both tasty and wholesome by using whole wheat pasta for fibre and a sauce made with hidden vegetables like carrots, zucchini, capsicum, and spinach.
The vegetables are blended into a smooth, colorful sauce so kids don’t even realize they’re eating them—perfect for picky eaters. Carrots and zucchini add vitamins, spinach provides iron and folate, while capsicum adds antioxidants. Using minimal oil and seasoning keeps the dish light, while still being flavorful.
For children, this pasta is more than just comfort food—it provides steady energy from whole grains, protein from milk or cheese (if added), and a variety of micronutrients from vegetables. It’s a complete, balanced meal that supports growth, immunity, and digestion.
Cook pasta according to package instructions. Drain and set aside.
Heat olive oil in a pan. Add garlic and onion, sauté until soft.
Add carrot, zucchini, capsicum, spinach, and tomato. Cook for 8–10 minutes until vegetables soften.
Blend the cooked vegetables into a smooth sauce using a blender.
Return the sauce to the pan, season with salt and pepper, and simmer for 2 minutes.
Add cooked pasta, toss well, and cook for another 2 minutes so the pasta absorbs the flavors.
Serve warm, topped with a little grated cheese if desired.
Yes, it tastes great even without cheese, but a small sprinkle adds flavor and calcium.
Yes, store it in the fridge for 2 days or freeze for up to 2 weeks.
Yes, but whole wheat pasta adds fibre and keeps kids fuller for longer.
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