06/11/2024

Great vegetarian recipes for families

November is here, and the days are getting shorter and darker. Now's the perfect time to super charge meals with vitamins, minerals and nutrients to boost family immunity and energy. Whether you’re already meat-free or just trying out new ways to sneak veggies into your kids’ diets, November is the perfect time to give vegetarianism a try. And who says going veggie has to be boring? Kids often need meals that are colourful, fun, and delicious to stay engaged at mealtime.

Here are some child-friendly vegetarian recipes that are both easy to make and guaranteed to be a family dinner winner!

Rainbow Veggie Quesadillas

These colourful, cheesy quesadillas are loaded with fresh vegetables and are perfect for picky eaters.

Ingredients:

4 large tortillas (whole-wheat or regular)
1 cup grated cheddar cheese
½ cup finely chopped peppers (red, yellow, green for the “rainbow” effect)
½ cup sweetcorn (fresh or frozen)
½ cup chopped spinach
Olive oil for cooking

Instructions:

• Heat a non-stick pan over medium heat and drizzle a little olive oil
• Place a tortilla in the pan and sprinkle half of the shredded cheese over it
• Add the chopped peppers, sweetcorn, and spinach evenly across the cheese
• Place the second tortilla on top and cook until the cheese starts to melt and the tortilla gets golden (about 2-3 minutes per side)
• Once both sides are crisp and the cheese is melted, cut into triangles and serve with a side of salsa or guacamole

Why Kids Love It: The melted cheese and bright veggie colours make it exciting for little ones, and it’s easy to hold and dip.

Hidden Veggie Mac & Cheese

Turn the classic favourite mac & cheese into a veggie-packed dish by blending in carrots and butternut squash.

Ingredients:

2 cups macaroni pasta
1 cup butternut squash, peeled and cubed
1 large carrot, peeled and chopped
1 cup milk (dairy or plant-based)
1 ½ cups grated cheddar cheese
Salt and pepper to taste

Instructions:

• Boil the pasta as per package instructions
• Steam the butternut squash and carrots until they are soft, then blend them with milk until smooth
• Drain the pasta and return it to the pot, then pour the veggie blend over it and add the grated cheese
• Stir well until the cheese melts and everything is creamy. Season with salt and pepper
• Serve warm and watch it disappear!

Why Kids Love It: It’s creamy, cheesy, and they won’t even know they’re eating extra vegetables!

Mini Veggie Pizzas

These little pizzas are easy to customize with your child’s favourite toppings.

Ingredients:

4 mini whole-wheat pita breads or English muffins
1 cup tomato sauce
1 cup grated mozzarella cheese
½ cup sliced olives, peppers, sweetcorn, and mushrooms
Fresh basil for garnish

Instructions:

• Preheat the oven to 180°C (350°F)
• Spread a spoonful of tomato sauce over each pita or muffin
• Sprinkle mozzarella cheese on top, then add the sliced veggies
• Bake for 10-12 minutes, until the cheese is bubbly and the edges are crispy
• Garnish with fresh basil and serve warm

Why Kids Love It: They can personalize their own mini pizzas with toppings they love, and it feels like a treat!

Sweet Potato & Chickpea Nuggets

A healthy and protein-rich alternative to chicken nuggets that’s soft on the inside and crispy outside.

Ingredients:

1 large sweet potato, peeled and cubed
1 can of chickpeas, drained and rinsed
½ cup breadcrumbs
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste
Olive oil spray

Instructions:

• Boil the sweet potato until soft, then drain and mash it
• In a food processor, blend the chickpeas until they are crumbly but not completely smooth
• Combine the chickpeas, sweet potato, breadcrumbs, garlic powder, and onion powder in a bowl. Mix well and season
• Shape the mixture into nugget-sized pieces and place them on a lined baking sheet
• Spray lightly with olive oil and bake at 200°C (400°F) for 20 minutes, flipping halfway through

Why Kids Love It: These nuggets are perfect for dipping into ketchup or their favourite sauce, and the mild flavours make them kid-friendly.

Banana & Berry Smoothie lollies

Turn a healthy smoothie into a frozen treat! Perfect for a snack or dessert that’s as nutritious as it is fun.

Ingredients:

1 large ripe banana
½ cup strawberries (fresh or frozen)
½ cup blueberries
1 cup Greek yogurt (or dairy-free yogurt)
Honey or maple syrup to taste

Instructions:

• Blend all ingredients until smooth, adding honey or maple syrup if more sweetness is needed
• Pour the smoothie into ice lolly moulds and freeze for at least 4 hours or until solid
• Pop them out and enjoy a refreshing, fruity treat

Why Kids Love It: These popsicles taste like a treat but are packed with nutrients, and they can be made with their favourite fruits.

Tips for Success with Kids and the Veg Pledge

• Get them involved: Allow your children to help wash vegetables, sprinkle cheese, or even shape the nuggets. Kids are more likely to try new foods if they’ve had a hand in making them
• Make it fun: Think colourful plates, fun shapes, and dipping sauces! Presentation goes a long way when it comes to kids and veggies
• Keep it mellow: Young palates can be sensitive to strong flavours, so go easy on the spices they're not used to and up the ante as their pallets develop
• Let them get creative: Ask them to come up with their own favourite food experiments (bear in mind you win some, you loose some!)

Trying these dishes is a fun way to explore vegetarianism as a family while sneaking in essential nutrients. Give them a try—you might just inspire lifelong healthy habits!