Easy Plant-Based Meals For Children and Families

After many requests for recipes, I’ve decided to include some on the blog. Please let me know if you’ve found any useful/tasty/terrible, your feedback is really appreciated. I can include lots more if this proves popular ( and quietly delete this page if its not !)

I usually plan our meals every week and make a shopping list based around what veg has been sent in our delivery. I try and include the children as much as possible in the planning, shopping, preparing and cooking of our food.

Every recipe serves a hungry family of 4

10 minute meals

Chilli Non-Carne

( adapted for families from Ella’s book ) If your children are sensitive to spicy food ( as ours’ are), omit the chilli flakes and just put a little chilli oil over the adult meals. This sauce freezes well so I often make double.

Ingredients

2 grated carrots

2 cloves of chopped garlic ( or use the press if you must, personally I can’t be bothered to clean it out)

large jar of passata ( approx 670g or 600ml)

60 g of tomato puree or two tablespoons

3 tins/cans of beans ( you can use any, we usually use 2 tins of blackbeans and 1 of kidney beans, but tins of mixed beans work well too)

chilli oil or dried chilli flakes

2 tbs light olive oil

basmati rice- enough for each person– if you use white, it cooks in 10 minutes

  • Put the kettle on to boil. Rinse the rice in a sieve, place in a saucepan and add about twice as much water as rice.
  • Heat the olive oil in a large pan, gently fry the carrot and garlic.
  • Drain the beans and add them to the pan, along with the rest of the ingredients.
  • Cook for about 10 minutes.
  • Put the rice on the plates and spoon over the chilli sauce.

Spaghetti with tomato sauce and pine nuts

Great for a speedy, storecupboard meal.

Preheat the oven to 160C

Ingredients

2 tablespoons of pine nuts

2 cloves of chopped garlic

1 tin of tomtoes

fresh basil

spaghetti ( or any other pasta)

  • Place the pine nuts on a baking sheet and cook in the oven for 10 minutes
  • Boil the kettle, pour over the pasta, cook the pasta for the required time- ( we often use pasta stars which cook in 6 minutes)
  • Gently fry the garlic in a pan, add the tinned tomatoes( or passata) and basil, simmer gently for about 10 minutes.
  • Put the pasta on the plates, spoon over the sauce, sprinkle on pine nuts.

15 Minute Meals

Pad Thai

4 blocks of rice noodles

1 head of broccoli, chopped into florets and stem chopped down to the bottom 1 inch

2 tbs sesame oil

2 shallots or 1 onion – chopped

1 red pepper, deseeded and chopped into chunks

1 carrot, peeled and sliced into thin strips

1 clove of garlic, finely chopped

A block of Tofuchopped into cubes

Chopped peanuts- to garnish

Wedges of lime- to garnish

For the sauce

2 tbs soy sauce

1 tbs sweet chilli sauce

1 tbs vegan fish sauce

  • Boil the kettle, fill a large saucepan with water and put in the broccoli, add the noodles 5 minutes before the end, drain and set to the side.
  • Heat the sesame oil and gently fry the vegetables in a wok or large frying pan.
  • Add the sauce ingredients, noodles, broccoli and tofu, gently heat to warm.
  • Serve with a sprinkle of peanuts and a wedge of lime.

30 Minute Meals

Bolognese sauce/Shepherd’s pie filling

This super-tasty sauce will make at least 3 meals worth, its delicious over pasta and , if you top it with mashed potato and pop it in the oven for 25 minutes at 180C, makes a great shepherd’s pie.

Ingredients

1 large packet of frozen soya mince

2 tbs olive oil

2-3 onions, peeled and chopped

2-3 sticks of celery, chopped

2-3 carrots, peeled and chopped

2-3 cloves of garlic, peeled and finely chopped

3 cans of chopped tomatoes

1 tsp fresh/ dried thyme

1 tin of tomato puree

pasta/ potatoes to serve

  • Heat the oil in a large saucepan and gently fry the vegetables for 5 minutes.
  • Add the soy mince and gently fry for 2 minutes, add some water if its looking a little dry.
  • Add the rest of the ingredients and cook for 15 minutes.

If you are making a shepherd’s pie, place the sauce in the bottom of a casserole dish and top with mashed potato. Cook in an oven for about 25 minutes at 180C.

Very Simple Blackberry/ frozen berry Sauce

This is a really easy way to use your freshly-picked blackberries to make a delicious sauce. It can be frozen for later use.

Ingredients

Blackberries/ frozen berries ( any quantity will do)

Maple syrup ( or two tablespoons of sugar)

-Place your blackberries in a large saucepan with two tablespoons of honey or sugar.

-Heat gently until the blackberries begin to simmer. Remove from the heat and serve hot or leave to cool

24 August 102

April 2013 052

Recipe For Simple Vegetable Soup

April 2013 062

Ingredients

Splash of vegetable oil

A selection of root vegetables in any quantity

A tin of tomatoes ( optional)

2 Litres of Vegetable Stock

2 or 3 bay leaves

– Chop your vegetables roughly; (you could use a food processor but sometimes I like to chop by hand and listen to music.)

– Heat your oil gently

– Gently sauté your vegetables for around 2 minutes, then place a lid over your saucepan and let cook until your vegetables begin to soften ( about 10 minutes)

– Add the stock and tomatoes ( if using) and simmer gently for around 20 minutes.

– Remove from the heat and blend using a hand blender ( or use a potato masher to squish the vegetables to a rough pulp)

Delicious !

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s