The vegan movement is becoming more and more popular – for very good reasons. By eating vegan, you do something good for your health, for animal welfare and above all for the world’s climate and thus for the future of your children. There are many ways and possibilities to eat plant-based and even balanced.
We would like to introduce you to a selection of delicious, vegan recipes that your kids will love.
- Vegan Spaghetti Bolognese
- Vegan Vegetable Rice
- Vegan Falafel Burger
- Vegan Potato – Broccoli – Stew
- Banana – Porridge
1. Vegan Spaghetti Bolognese
A dish that is probably loved by every child. So, what about trying the plant-based variant? The vegan Spaghetti Bolognese are quick and easy to prepare and will taste good to young and old.
All you need is… (4 portions)
- 500 g Spaghetti
- 100 g soy mince
- 1/2 pepper
- 1 oninon
- 1 clove of garlic
- 3 tb tomato paste
- 1 tb olive oil
- 250 ml vegetable stock
- 2 tb soy cream
- herbs (e.g. parsley)
- paprika spice
- salt and pepper
Put the spaghetti in plenty of boiling salted water and cook until firm. Put the soy mince in boiling vegetable stock, remove from heat and soak for about 10 minutes. Then drain, express excess liquid, season well with salt, pepper, paprika and sauté in a little olive oil.
Now peel the onion and chop finely. Wash the peppers, cut them into cubes. add them and sauté. Peel, squeeze and add the garlic clove. Add water or vegetable stock, add the tomato paste, and simmer on a low heat. Add soy cream, herbs and season again. Enjoy!
.
2. Vegan Vegetable Rice
A healthy, colorful dish with a lot of vegetables. It is prepared quickly and suitable for days when there is not much time to cook.
All you need is… (4 portions)
- 4 cups of rice
- 2 small onions
- 2 small cans of peeled tomatoes
- 2 small zucchini
- 4 carrots
- 1 can of corn
- 1 cup of peas
- a bit of vegetable stock
- 4 tb olive oil
- parsley
- salt
Prepare the rice according to the package instructions.
Peel the onion and chop finely. Cut the carrots into small cubes. Then chop the tomatoes and cook them with the onions and carrots and some vegetable stock until the carrots are done. Shortly before, admit the peas.
Mix the cooked rice with the corn and add the tomato and vegetable mixture. Mix everything well. Enjoy!
3. Vegan Falafel Burger
Burgers are delicious even without meat. A good and more healthy alternative for meat is a falafel patty. Yor kids will like it for sure.
All you need is… (4 portions)
Patties:
- 125 g cooked chickpeas
- 4 tb chickpea flour
- 3 tb breadcrumbs
- a bit of parsley
- 1 tb salt
- 1 tb black pepper
- 1/2 tb paprika
- 1/4 tb garlic powder
- 1/4 tb oregano
- 1/4 tb onion powder
Furthermore:
- burger buns
- salad
- tomatoes
- burger sauce
Process all the ingredients for the burger patties with a food processor to a solid pulpy mass.
Make patties out of the chickpea mixture in the size of the buns. Fry the patties in a pan with some oil from both sides for about 2 minutes each.
Depending on your kids’ taste, arrange the burgers as desired. Enjoy your meal!
4. Vegan Potato-Broccoli-Stew
A healthy and rich dish, especially for colder days. The plant-based ingredients provide a variety of important vitamins and nutrients for your kids.
All you need is… (4 portions)
- approx. 12 small potatoes
- 500 g broccoli
- 4 red peppers or carrots
- 1 onion
- 400 ml vegetable stock
- 600 ml almond milk
- 2 tb oil
- salt and pepper (evtl. any herbs)
Divide the broccoli into small florets, also use the stems and the stalk. Peel and dice the potatoes. Cut the peppers or carrots into small cubes.
Heat the oil in a large saucepan and fry the onions. Then fry the potato cubes for a few minutes and add the rest of the vegetables.
Pour in almond milk and vegetable stock. Cook with lid closed and reduced heat to the desired firmness. Enjoy your meal!
5. Banana - Porridge
A good day already begins with a balanced and healthy breakfast. The Banana-Porridge is ideal for this. Also as an afternoon snack children like to eat it. This dish is a good source of protein and iron.
All you need is… (2 portions)
- 1 banana
- 100 g oats (fine)
- 80 ml water
- 300 ml oat milk
- agave nectar
- cinnamon
- any fruit for decoration
In a bowl crush the banana.
Put the oats, the oat milk and water together in a saucepan and bring to a boil over high heat. Always stir well, so that nothing burns. At low heat only briefly swell everything.
Add the porridge to the banana, fold in and serve immediately. Sweeten with agave nectar and add some cinnamon as desired.
Decorate the Banana-Porridge with some fruit. Your kids will love it!