Many parents share a common struggle: cooking food that their children like while ensuring they’re receiving the nutrients they need to grow. Being a vegan parent requires a little extra creativity in the kitchen.
Whether you opt to make everything from scratch or take a few shortcuts, doing your best as a parent is what matters. Here are some of the vegan recipes for kids that are both nutritious and delicious.
1. Veggie Burgers
In this delicious veggie burger recipe, nutritional yeast creates a delectable cheesy taste your kids will love.
For this recipe, you will need:
- 2 cups broccoli florets
- 3 shallots, diced
- 4 cloves garlic, minced
- 2 carrots
- 1 large can chickpeas, drained and rinsed
- 3/4 cup ground steel cut oats
- 1/4 cup bread crumbs
- 1/4 cup nutritional yeast
- 2 tbsp ground flaxseed
- 1 tbsp olive oil
- salt and pepper to taste
Sautee the olive oil, onion, and shallots on the stove until soft. While those are cooking, add your carrots to a food processor and reduce to a fine chop. Reserve 1/4 cup of ground oats, adding the rest to the food processor. Add the broccoli, chickpeas, breadcrumbs, flaxseed, and nutritional yeast and blend. Add the cooked shallots and garlic last, mixing in with a spoon. Don’t over-process the mixture; there should still be texture.
Form patties with the mixture and chill in the fridge for one hour before cooking. Use cooking spray when grilling and cook until brown and crispy on each side.
2. Spaghetti Bolognese
You don’t need to buy fake meat to enjoy a good spaghetti bolognese. Instead, repurpose your leftover veggie burgers to create a delicious pasta sauce with texture and zing.
For this recipe, you will need:
- 3 shallots, diced
- 3 cloves garlic, minced
- 2 can diced tomatoes
- 1 can tomato paste
- 1/2 cup sugar
- 2 leftover veggie burgers
- 2 tsp oregano
- 1 tsp thyme
- 1 tsp rosemary
- 1/4 cup fresh basil
- 1 tbsp olive oil
- Salt and pepper to taste
Saute the garlic and shallots in olive oil until soft. Cut or break the veggie burgers into small chunks and add to the pan. Cook until warmed through. While those are cooking, blend the diced tomatoes, tomato paste, and sugar. Add the mixture to the pan. Let the sauce boil for at least 30 minutes, uncovered, until it starts to thicken. Add the herbs in the last five minutes. Serve hot over your kids’ favorite noodles.
3. Zucchini Tater Tots
This quick and easy recipe works great as a side for your veggie burgers or for a quick after-school snack. For this recipe, you will need:
- 4 large potatoes, peeled
- 3 cups zucchini, shredded
- 1 tsp salt
- 1 tsp garlic powder
- 1tbsp olive oil
Boil the potatoes until tender. Remove from heat and let them cool until you can comfortably handle them. Grate the potatoes into a large bowl. In a separate dish, grate your zucchini. Using cheesecloth or a dish towel, squeeze the extra moisture from the zucchini. The dryer, the better.
Mix your potato and zucchini together, and add the salt and garlic powder. Form the tots, using about one tablespoon of the mixture for each. Brush with olive oil and cook on a lined baking sheet at 425 Fahrenheit until crispy, rotating once.
4. Blueberry Pancakes
Is there anything as delicious as blueberry pancakes on a Sunday morning? Of course not.
For this recipe, you will need:
- 1 cup oat flour
- 1 1/2 tbsp baking powder
- 1/4 tsp salt
- 1 tbsp maple syrup
- 1 cup almond milk
- 1 tbsp coconut oil, melted
- 1 tbsp ground flax
- 3 tbsp water
- 1 cup blueberries
Mix the water and ground flax in a small dish. Add the almond milk, syrup, and coconut oil and mix until blended. In a separate bowl, mix the dry ingredients. Add wet ingredients to dry ingredients, toss in blueberries, and fold until combined. Do not over mix!
Heat a skillet or pan with a touch of coconut oil for grease while the batter rests. When the pan is hot, add scoops of batter. Flip when bubbles pop on the uncooked side. Serve with fresh fruit and more maple syrup.
5. Vegan Mac n’ Cheese
Being vegan doesn’t mean you have to miss out on the world’s best comfort food. For this recipe, you will need:
- 1 cup cashews
- 2 medium carrots, roasted
- 1/2 cup nutritional yeast
- 2 tsp white vinegar
- 1 cup of water
- 2 tsp olive oil
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- salt to taste
- 6 servings of dry macaroni (check the label to confirm vegan ingredients)
Soak the nuts in water overnight, covered in the fridge. Drain completely and blend with the carrots, nutritional yeast, vinegar, water, olive oil, and seasoning. Meanwhile, cook the macaroni according to the instructions listed. Heat the mixture until bubbling and serve over the macaroni. Voila!
These recipes are simple, delicious, and totally kid-friendly. Get creative and experiment with the recipes until you find a flavor you love.
