Are you a busy parent looking for healthy and easy meal ideas that your kids will love? Look no further! As parents, we want to give our children the best possible start in life, and that includes feeding them nutritious food that fuels their minds and bodies. But let’s be real – with school lunches, extracurricular activities, and a million other things on our plates (pun intended), it can be tough to come up with new and exciting meal ideas that meet our high standards for nutrition.
That’s why we’ve put together this collection of 18 delicious and nutritious plant-based recipes that are perfect for busy parents like you. From classic comfort foods to international-inspired dishes, these recipes are sure to become a staple in your household. And the best part? They’re all easy to make and packed with nutrients – so you can feel good about what you’re serving up to your kids.
In this article, we’ll explore a variety of plant-based recipes that are perfect for school lunches or snacks. From classic mac and cheese to international-inspired dishes like sushi rolls and curry, there’s something for everyone in this collection. So grab a pen and paper, and get ready to meal prep with confidence!
Vegan Mac and Cheese with Hidden Veggies
A comforting, creamy macaroni dish packed with nutrients from hidden veggies! This recipe is perfect for sneaking in some extra vegetables into your family’s meal routine.
Ingredients:
– 1 pound macaroni
– 2 cups mixed veggies (such as zucchini, carrots, and bell peppers)
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegan cheddar cheese shreds
– 1/2 cup nutritional yeast
– 1/4 cup unsweetened almond milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions. Drain and set aside.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened.
4. Add mixed veggies to the skillet; cook for an additional 5-7 minutes or until tender.
5. In a blender or food processor, combine vegan cheddar cheese shreds, nutritional yeast, and almond milk. Blend until smooth.
6. Combine cooked macaroni, veggie mixture, and blended cheese sauce in a large mixing bowl. Season with salt and pepper to taste.
7. Transfer the mixture to a 9×13 inch baking dish and bake for 20-25 minutes or until golden brown.
Cooking Time: 40-45 minutes
Chickpea Salad Wraps with Avocado
This recipe combines the creamy goodness of avocado with the protein-packed flavor of chickpeas, all wrapped up in a crispy tortilla. Perfect for a quick and easy lunch or snack.
Ingredients:
– 1 can chickpeas (15 oz)
– 1 ripe avocado, diced
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tbsp lemon juice
– Salt and pepper to taste
– 4 large tortillas
Instructions:
1. In a medium bowl, combine chickpeas, avocado, bell pepper, and cilantro.
2. Squeeze the lemon juice over the mixture and season with salt and pepper.
3. Lay a tortilla flat and spoon about 1/2 cup of the salad onto the center of the wrap.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat package.
5. Repeat with remaining ingredients.
Cooking Time: None! This recipe is ready in just a few minutes.
Sweet Potato and Black Bean Quesadillas
A flavorful twist on traditional quesadillas, this recipe combines the natural sweetness of sweet potatoes with the savory goodness of black beans. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 whole wheat tortillas
– Shredded cheese (Monterey Jack or Cheddar work well)
– Optional: avocado slices, sour cream, and salsa for toppings
Instructions:
1. Preheat a large skillet or griddle over medium-high heat.
2. In a bowl, mix together mashed sweet potatoes, black beans, olive oil, garlic, cumin, paprika, salt, and pepper.
3. Place a tortilla in the skillet and sprinkle one-fourth of the sweet potato mixture onto half of the tortilla.
4. Sprinkle shredded cheese on top of the filling.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes, until the tortilla is crispy and the filling is heated through.
7. Flip and cook for an additional 2 minutes, until the other side is also crispy.
Cooking Time: 10-12 minutes
Lentil and Vegetable Stew
Hearty Lentil and Vegetable Stew Recipe
This comforting stew is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices. It’s an excellent option for a quick and nutritious meal that can be enjoyed on its own or served with crusty bread.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery; cook until the vegetables are tender, about 8 minutes.
3. Add lentils, diced tomatoes, vegetable broth, and thyme.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Rainbow Veggie Pinwheels with Hummus
These colorful pinwheels are a fun and healthy snack perfect for kids and adults alike. Made with a variety of colorful vegetables, creamy hummus, and soft tortilla wraps, they’re easy to make and packed with nutrients.
Ingredients:
– 1 cup shredded carrots
– 1/2 cup shredded beets
– 1/2 cup shredded zucchini
– 1/4 cup chopped cucumber
– 1/4 cup hummus
– 6-8 large tortilla wraps
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or cilantro
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together shredded carrots, beets, zucchini, and cucumber.
3. Spread about 2 tablespoons of hummus on each tortilla wrap, leaving a small border around the edges.
4. Place about 1/4 cup of the vegetable mixture onto the center of each wrap.
5. Roll up the wraps tightly and place seam-side down on a baking sheet.
6. Bake for 10-12 minutes or until the wraps are crispy and the filling is heated through.
7. Serve warm or at room temperature. Garnish with chopped fresh herbs if desired.
Cooking Time: 10-12 minutes
Quinoa and Roasted Veggie Bowls
A nutritious and flavorful bowl recipe that combines protein-rich quinoa with a medley of roasted vegetables, perfect for a quick and easy meal or lunch prep.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Optional: your choice of protein (e.g., grilled chicken, salmon, or tofu)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water/broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until tender.
3. Toss sweet potato, bell pepper, zucchini, and onion with olive oil, salt, and pepper on a baking sheet. Roast in the preheated oven for 25-30 minutes or until tender.
4. Divide cooked quinoa among bowls. Top with roasted vegetables and your choice of protein (if using).
5. Serve warm and enjoy!
Cooking Time: approximately 45-50 minutes
Peanut Butter Banana Oatmeal Bars
Peanut Butter Banana Oatmeal Bars: A deliciously sweet and satisfying breakfast or snack option that combines the flavors of ripe bananas, creamy peanut butter, and hearty oats.
Spinach and Tofu Scramble Wraps
A delicious and healthy vegan breakfast option that’s quick to make and packed with nutrients. This recipe is perfect for a busy morning or brunch with friends.
Ingredients:
– 1 block of extra-firm tofu, drained and crumbled
– 2 cups fresh spinach leaves
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon turmeric
– Salt and pepper to taste
– 4 whole wheat tortilla wraps
– Optional: avocado, salsa, or hummus for added flavor
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced onion and minced garlic; cook until softened (3-4 minutes).
3. Add the crumbled tofu and cook until lightly browned (5 minutes).
4. Stir in the turmeric, salt, and pepper to taste.
5. Add the fresh spinach leaves; cook until wilted (1 minute).
6. Warm the tortilla wraps by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the wraps by spooning the tofu-scramble mixture onto each wrap, followed by any desired toppings.
Cooking Time: 15-20 minutes
Vegan BBQ Jackfruit Sandwiches
Get ready to satisfy your sandwich cravings with these mouth-watering Vegan BBQ Jackfruit Sandwiches! Slow-cooked jackfruit in a sweet and tangy BBQ sauce, piled high on soft buns and topped with crisp slaw – it’s a game-changer.
Ingredients:
– 1 cup cooked jackfruit
– 1/4 cup BBQ sauce (homemade or store-bought)
– 2 tablespoons vegan mayo
– 1 tablespoon apple cider vinegar
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 hamburger buns
– Coleslaw mix (cabbage, carrots, etc.)
– Chopped cilantro, for garnish
Instructions:
1. In a medium bowl, whisk together BBQ sauce, vegan mayo, apple cider vinegar, smoked paprika, salt, and pepper.
2. Add the cooked jackfruit to the sauce mixture and stir until well coated.
3. Preheat a grill or grill pan to medium-high heat. Assemble the sandwiches by spreading a layer of jackfruit on each bun, followed by coleslaw and a sprinkle of cilantro.
4. Cook for 5-7 minutes, flipping occasionally, until the buns are toasted and the jackfruit is caramelized.
Cooking Time: 10-12 minutes
Zucchini and Carrot Muffins
These flavorful muffins are perfect for a healthy breakfast or snack, packed with the goodness of zucchini and carrots. With a hint of spice and sweetness, they’re sure to become a family favorite.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 cup grated zucchini
– 1/2 cup grated carrot
– 1 teaspoon vanilla extract
– Pinch of cinnamon and nutmeg
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, sugar, baking powder, and salt.
3. Add melted butter, eggs, zucchini, carrot, vanilla extract, cinnamon, and nutmeg. Mix until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 18-20 minutes or until golden brown.
Cooking Time: 18-20 minutes
Almond Butter and Berry Jam Sandwiches
Elevate your sandwich game with this delightful combination of creamy almond butter, sweet berry jam, and crunchy bread. Perfect for a quick snack or lunchtime treat.
Ingredients:
– 2 tablespoons almond butter
– 1 tablespoon berry jam (such as strawberry or raspberry)
– 2 slices of whole grain bread
– Optional: sliced banana or honey for added sweetness
Instructions:
1. Spread one slice of bread with the almond butter.
2. Top with a dollop of berry jam.
3. Place the second slice of bread on top to create a sandwich.
4. Cut in half, if desired.
Cooking Time: None! This is a no-cook recipe.
Tips:
– Choose your favorite type of jam or try different flavors for a unique twist.
– Add sliced banana or honey for extra sweetness and texture.
– For a more substantial snack, add some crunchy granola or chopped nuts on top.
Roasted Chickpea and Kale Salad
This hearty salad combines the nutty flavor of roasted chickpeas with the earthy taste of kale, all tied together with a tangy vinaigrette. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the chickpeas and remove any excess liquid.
3. Toss the chickpeas with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until crispy.
4. In a large bowl, massage the kale leaves with the remaining 1 tablespoon olive oil, lemon juice, and honey until tender.
5. Add the roasted chickpeas to the bowl and toss to combine.
6. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes (roasting time)
Vegan Spaghetti with Lentil Bolognese
Vegan Spaghetti with Lentil Bolognese Recipe
A plant-based twist on the classic Italian dish, this vegan spaghetti recipe combines tender lentils with rich tomato sauce and al dente pasta.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 carrot, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 tablespoon tomato paste
– 1 teaspoon dried basil
– 1/2 teaspoon dried oregano
– Salt and pepper, to taste
– 1 pound spaghetti
– Fresh parsley, chopped (optional)
Instructions:
1. In a large saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. In a separate pan, sauté onion, garlic, and carrot in a little water until softened.
3. Add crushed tomatoes, tomato paste, basil, oregano, salt, and pepper. Simmer for 10-15 minutes, stirring occasionally.
4. Cook spaghetti according to package instructions. Drain and set aside.
5. Combine cooked lentils and tomato sauce. Simmer for 2-3 minutes to combine flavors.
6. Serve lentil bolognese over cooked spaghetti. Garnish with chopped parsley, if desired.
Cooking Time: Approximately 45-50 minutes
Pumpkin and Chickpea Curry
This flavorful curry combines the warmth of pumpkin with the creaminess of chickpeas, perfect for a cozy fall evening. With its rich aroma and satisfying texture, this dish is sure to become a new favorite.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled and cubed
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1 can coconut milk (14 oz)
– 1 cup water or vegetable broth
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onion and cook until softened, about 5 minutes.
3. Add garlic, cumin, curry powder, and turmeric; cook for 1 minute.
4. Add pumpkin and chickpeas; stir to combine.
5. Pour in coconut milk and water/broth; bring to a simmer.
6. Reduce heat to low and let curry simmer for 20-25 minutes or until the pumpkin is tender.
7. Season with salt and pepper to taste.
8. Garnish with cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Avocado and Black Bean Sushi Rolls
This unique fusion of flavors combines the creaminess of avocado with the savory taste of black beans, all wrapped up in a crispy sushi roll.
Ingredients:
– 1 ripe avocado, mashed
– 1 can black beans, drained and rinsed
– 1/2 cup cooked Japanese short-grain rice (sushi rice)
– 1 sheet nori seaweed
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Mix the mashed avocado and black beans together in a bowl.
3. Lay the nori sheet flat on a cutting board. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place the avocado-black bean mixture in the middle of the rice.
5. Roll the sushi using a bamboo mat or your hands, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and serve with soy sauce and sesame oil for dipping.
Cooking Time: 10-15 minutes (including preparation time)
Berry and Chia Seed Pudding
This recipe combines the sweetness of mixed berries with the nutty flavor of chia seeds to create a healthy and refreshing dessert or snack. Perfect for hot summer days, this pudding is easy to make and packed with nutrients.
Ingredients:
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 2 tablespoons chia seeds
– 1/2 cup unsweetened almond milk
– 2 tablespoons honey or maple syrup
– 1 tablespoon lemon juice
Instructions:
1. In a small bowl, mix together the chia seeds and almond milk. Let it sit for 5-10 minutes to allow the chia seeds to absorb the liquid.
2. In a separate bowl, combine the mixed berries, honey or maple syrup, and lemon juice. Stir until the berries are well coated with the sweetener and juice.
3. Once the chia seed mixture has absorbed most of the milk, add it to the berry mixture and stir until well combined.
4. Refrigerate for at least 2 hours or overnight to allow the flavors to meld together.
Cooking Time: None
Vegan Taco Salad with Cashew Sour Cream
Elevate your taco Tuesday game with this flavorful and creamy vegan salad! This recipe combines the classic taco flavors of beans, cheese, and spices with a tangy cashew sour cream.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup mixed greens (arugula, spinach, etc.)
– 1 cup diced bell peppers
– 1/2 cup diced red onion
– 1 avocado, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1 teaspoon chili powder
– Salt and pepper to taste
– Cashew sour cream (see below)
Cashew Sour Cream:
– 1 cup cashews
– 2 tablespoons lemon juice
– 1/4 cup water
– 1/2 teaspoon apple cider vinegar
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large bowl, combine black beans, mixed greens, bell peppers, and red onion.
3. In a small saucepan, heat olive oil over medium heat. Add cumin and chili powder; cook for 1 minute.
4. Pour the spice mixture over the salad and toss to coat.
5. Top with diced avocado.
6. Prepare cashew sour cream by blending all ingredients in a food processor until smooth.
7. Serve the salad with a dollop of cashew sour cream on top.
Cooking Time: 20 minutes
Carrot and Lentil Soup
Warm up with this comforting and nutritious soup, packed with the natural sweetness of carrots and the gentle texture of lentils.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 3 cups chopped carrots
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add carrots, lentils, broth, and cumin. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Summary
Discover delicious and nutritious plant-based recipes perfect for busy parents! This collection of 18 school-friendly dishes will please even the pickiest eaters. From vegan mac and cheese with hidden veggies to quinoa and roasted veggie bowls, there’s something for everyone. Enjoy sweet treats like peanut butter banana oatmeal bars and zucchini and carrot muffins. Plus, get creative with wraps, salads, and sushi rolls that are both tasty and healthy. These easy-to-make recipes will give you peace of mind knowing your kids are eating well without sacrificing flavor.