02/10/2024

Celebrate national vegetarian week with delicious recipes!

As more families embrace plant-based eating, ensuring children enjoy nutritious and tasty vegetarian meals is key. National Vegetarian Week is a great opportunity to introduce your kids to creative, colourful, and delicious vegetarian dishes that are packed with essential nutrients. Whether your family is new to vegetarianism or has been practicing it for years, these meal ideas are sure to keep your little ones excited about their meals. Here are some fantastic vegetarian recipes that are easy to prepare, kid-approved, and nutritionally balanced.

Veggie-Packed Mac and Cheese

Mac and cheese is a classic favourite among kids. This version sneaks in a variety of vegetables, offering more nutrition without sacrificing the comforting, cheesy taste.

Ingredients:

2 cups macaroni (whole wheat or gluten-free if preferred)
2 cups grated cheddar cheese
2 tbsp plain flour
1 cup milk (or non-dairy milk)
1 cup steamed broccoli florets
1 cup peas
2 tbsp butter or olive oil
Salt and pepper to taste
1 tbsp nutritional yeast (optional for added flavour and nutrients)

Instructions:

• Cook the macaroni according to package instructions. Drain and set aside.
• In a large pot, melt butter or heat olive oil over medium heat. Add the flour and cook out for 2 mins. Add the milk and stir until it starts to simmer.
• Gradually add the shredded cheese, stirring constantly until fully melted.
• Blend the steamed broccoli in a food processor until smooth, then stir into the cheese sauce.
• Add peas to the sauce and mix in the cooked macaroni.
• Season with salt, pepper, and nutritional yeast if desired. Serve hot and watch your kids enjoy this veggie-loaded comfort food!

Colourful Veggie Quesadillas

Quesadillas are a fun and versatile dish that’s easy to customize with your kids' favourite vegetables. This version is loaded with colourful veggies and black beans for protein.

Ingredients:

4 whole wheat tortillas
1 cup black beans (canned, drained, and rinsed)
1 cup peppers, diced (red, yellow, green)
1 small courgette, grated
1 cup grated cheddar or mozzarella cheese
1 tsp cumin
1 tsp paprika
Olive oil for cooking
Optional: Salsa, guacamole, or sour cream for serving

Instructions:

• Heat a little olive oil in a frying pan over medium heat. Add the peppers and grated courgette, cooking for about 5 minutes until they soften. Stir in the black beans, cumin, and paprika.
• Lay a tortilla on the pan and sprinkle a layer of cheese on one half. Add a spoonful of the veggie-bean mixture on top of the cheese, then fold the tortilla in half.
• Cook for about 2-3 minutes on each side until the cheese is melted and the tortilla is golden and crispy.
• Remove from the pan and repeat with the remaining tortillas. Slice the quesadillas into wedges and serve with salsa, guacamole, or sour cream.

Sweet Potato and Lentil Tacos

Tacos are another kid-friendly dish that can be packed with healthy ingredients. This recipe combines sweet potatoes and lentils for a hearty, flavourful filling.

Ingredients:

2 medium sweet potatoes, peeled and diced
1 cup cooked green or brown lentils
1 tsp cumin
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
8 small corn or flour tortillas
1/2 cup shredded lettuce
1/2 cup diced tomatoes
1/2 cup grated cheese (optional)
Sour cream or plain yogurt for topping
Olive oil

Instructions:

• Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, garlic powder, and onion powder. Spread them on a baking sheet and roast for 25-30 minutes until tender.
• While the sweet potatoes are roasting, prepare the lentils according to package instructions if using dried lentils, or rinse and drain canned lentils.
• Warm the tortillas in a dry frying pan or microwave.
• Assemble the tacos: layer sweet potatoes, lentils, lettuce, tomatoes, and cheese (if using) in each tortilla. Top with sour cream or yogurt and serve immediately.

Vegetarian Pizza Pockets

Pizza is always a hit with kids! These homemade vegetarian pizza pockets are fun to make and eat. You can also customize the fillings to suit your child's preferences.

Ingredients:

1 package refrigerated pizza dough or make your own
1/2 cup pizza sauce
1 cup shredded mozzarella cheese
1/2 cup chopped spinach
1/2 cup diced peppers
1/4 cup sliced olives (optional)
1/4 cup diced mushrooms (optional)
Olive oil for brushing

Instructions:

• Preheat the oven to 375°F (190°C). Roll out the pizza dough on a lightly floured surface and cut it into rectangles (about 4x6 inches each).
• Spread a spoonful of pizza sauce on each rectangle, leaving a border around the edges.
• Add a small handful of cheese, spinach, peppers, and other toppings to one side of each rectangle.
• Fold the dough over the fillings and press the edges together with a fork to seal.
• Place the pizza pockets on a baking sheet, brush with olive oil, and bake for 12-15 minutes or until golden brown.
• Let the pizza pockets cool slightly before serving.
  
  

Rainbow Veggie Stir-Fry with Tofu

This quick and easy stir-fry is full of colourful vegetables and protein-rich tofu. Serve it over rice or noodles for a complete meal.

Ingredients:

1 block firm tofu, pressed and cubed
1 red pepper, sliced
1 yellow pepper, sliced
1 small broccoli head, cut into florets
1 carrot, sliced
1/2 cup snap peas
2 tbsp soy sauce
1 tbsp hoisin sauce
1 tbsp sesame oil or olive oil
1 tsp garlic powder
Cooked rice or noodles for serving

Instructions:

• In a large skillet or wok, heat the sesame oil over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally until golden brown. Remove and set aside.
• Add the sliced vegetables to the same pan and stir-fry for 5-6 minutes until tender but still crisp.
• Stir in the soy sauce, hoisin sauce, and garlic powder. Add the tofu back into the skillet and toss everything together.
• Serve the stir-fry over rice or noodles for a colourful and nutritious meal.
  
  

Mini Veggie Burgers with Sweet Potato Fries

Homemade veggie burgers are a great way to introduce kids to plant-based eating. These mini burgers are fun to make, and when paired with sweet potato fries, they become a complete and delicious meal.

Ingredients (for the burgers):

1 can chickpeas, drained and rinsed
1/2 cup oats
1/2 cup grated carrot
1/4 cup finely chopped onion
1 clove garlic, minced
1 tsp cumin
1 tbsp soy sauce
1 tbsp olive oil
Small burger buns or slider rolls

Instructions:

• Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
• In a food processor, blend the chickpeas, oats, grated carrot, onion, garlic, cumin, soy sauce, and olive oil until the mixture is well combined but still chunky.
• Form the mixture into small patties and place them on the baking sheet. Bake for 15-20 minutes, flipping halfway through, until golden brown.
• Serve the veggie patties on slider buns with your child’s favourite toppings like lettuce, tomato, and ketchup.

Ingredients (for the sweet potato fries):

2 large sweet potatoes, cut into thin strips
2 tbsp olive oil
1 tsp paprika
Salt and pepper to taste

Instructions:

• Toss the sweet potato strips in olive oil, paprika, salt, and pepper.
• Spread them out on a baking sheet and bake for 25-30 minutes at 400°F (200°C), flipping halfway through, until crispy.
• Serve alongside the mini veggie burgers.
  
  

Banana Oat Pancakes with Fruit

Perfect for breakfast or as a snack, these banana oat pancakes are packed with fibre and natural sweetness. Pair them with fresh fruit for an extra nutritional boost.

Ingredients:

1 cup rolled oats
1 ripe banana
1/2 cup milk (or non-dairy milk)
1 egg (or flax egg for a vegan option)
1 tsp baking powder
1 tsp vanilla extract
Olive oil or butter for cooking

Instructions:

• In a blender, combine the oats, banana, milk, egg, baking powder, and vanilla extract. Blend until smooth.
• Heat a little oil or butter in a non-stick pan over medium heat. Pour small amounts of the batter onto the skillet to form pancakes.
• Cook for 2-3 minutes on each side, or until bubbles form on the surface and the edges look set.
• Serve the pancakes with fresh fruit like berries, apple slices, or a drizzle of honey or maple syrup.

Final Thoughts

Making vegetarian meals for children can be a fun and rewarding experience, especially when you focus on flavour, nutrition, and creativity. These vegetarian recipes are packed with wholesome ingredients, ensuring your kids get the vitamins, minerals, and protein they need while enjoying meals that are colourful, tasty, and exciting. National Vegetarian Week is a great time to introduce these meals, but they’ll surely become favourites all year round!