Today, many families choose a vegan diet, even for children, but sometimes it’s hard to think of different and tasty recipes that interest them.
Today we share two sweet recipes and two savory recipes that you will surely love. They are also an excellent option to balance the diet even if your children are not vegan and thus reduce meat consumption.
Recipes for children should be simple and with few ingredients and above all healthy. There are many questions about vegetarian or vegan diets in children, but little debate about the amount of junk food they eat daily.
With a little dedication, you can make your kids bean burgers, grain or veggie meatballs, healthy banana oatmeal cookies, vegetable creams, fajitas, milkshakes, and more. . You will hardly notice the difference!
1. Easy Chocolate Banana Oatmeal Cookies
Cookies can be eaten both for breakfast and as a snack. They are ideal when going out for a walk as they are very easy to carry. They contain the natural sugar of the banana so there will be no need to add more. Chocolate brings a dose of energy.
Ingredients for 6 people
- 0.5 tsp cinnamon
- 2 units of ripe bananas
- 1 glass of rolled oats
- 40 grams of pure dark chocolate chips
In a bowl, mash the bananas, add the oats, cinnamon and chocolate chips. Mix well. Cover the baking sheet with parchment paper and place the cookie balls with a spoon and flatten them a little. Bake for 15-20 minutes at 180º C in a preheated oven.
2. Vegan chocolate cream full of vitamin C
Banana is an essential ingredient in vegan recipes, it brings sweetness and smoothness, as well as many vitamins.
Ingredients for 4 persons
- 1 orange unit(s)
- 3 unit(s) of bananas
- 3 tablespoons brown sugar
- 100 grams of pure dark chocolate
We crush the bananas, we mix them with the sugar and the juice of an orange. Cook the mixture over medium heat for 5 minutes, stirring constantly. Add the chocolate chunks and continue to stir until melted. We pack the cream in a jar and cool it in the refrigerator. It is very rich to spread any preparation, decorate desserts or even eat it alone with a spoon.
3. Quinoa meatballs with barbecue sauce
It can be served with rice or potatoes. In the event that you cannot consume gluten, flour and breadcrumbs can be replaced by other gluten-free ones.
For the meatballs:
- 100g of quinoa
- 3 glasses of water
- 1 onion
- 2-3 garlic cloves
- a piece of leek
- 1 teaspoon thyme
- 1 teaspoon ground cumin
- 1 teaspoon of salt
- ½ teaspoon of white pepper
- 1 teaspoon of oregano
- 2 tablespoons of tahini
- 5-6 tablespoons of breadcrumbs
- 3 tablespoons wheat flour
- Frying oil
For the sauce:
- 1 can crushed tomatoes or 5-6 crushed tomatoes
- 2 tablespoons sweet mustard
- A dash of soy sauce
- 1 teaspoon liquid smoke
- ½ teaspoon of white pepper
- 4-5 tablespoons of brown sugar
The first step is to cook the quinoa. Before preparing it, it must be washed well under cold running water in a colander to eliminate the toxin called saponin. Put the quinoa in a saucepan and cover it with 3 glasses of water or vegetable broth. When it breaks the boil, lower the heat to medium and cook for 15 minutes until the grain becomes transparent and doubles its initial volume. Then, drain the quinoa and set aside.
Peel an onion, the garlic and the leek and chop them finely. Heat a little oil in a frying pan and fry them. When the onion begins to brown, add the quinoa and spices – thyme, cumin powder, salt and pepper – stir well and cook for another 3-4 minutes.
Put the quinoa in a bowl and let it cool slightly. Add 1 or 2 tablespoons of tahini, oregano and breadcrumbs, mix well until all ingredients are incorporated.
We take small portions of dough with our hands, squeeze them and quickly move from hand to hand until a small ball is formed. If the dough does not stick, we can add a few tablespoons of breadcrumbs.
We put 2-3 tablespoons of wheat flour on a plate and pass the meatballs through the flour.
Heat a frying pan with oil and brown the meatballs on all sides. When they are fried, place them on absorbent paper to remove excess oil.
We heat the oven to 180°C. Meanwhile, we prepare the barbecue sauce. In a saucepan pour a can of crushed tomatoes. When it warms up a bit, add 2 tablespoons of sweet mustard and stir with a hand mixer until incorporated. We add a splash of soy sauce, 1-2 tbsp liquid smoke, pepper and 4-5 tbsp brown sugar, stirring well each time we add an ingredient.
Place the meatballs in an ovenproof container and cover it with the sauce. Cook the meatballs for 10-15 minutes.
We serve the meatballs with salad, rice, pasta or your favorite side dish.
4. Pumpkin and Mushroom Nuggets
Who said nuggets can only be chicken? This recipe is a perfect option for kids who love nuggets without resorting to meat.
Ingredients for 3 people
- 400 grams of clean pumpkin
- 2 tablespoons chopped onion
- 2 pinches of parsley
- 2 pinches of salt
- 2 tablespoons olive oil
- 50 grams of mushrooms
- 2 tablespoons chickpea flour
- 1 cup breadcrumbs or more, to taste
Cut the pumpkin into cubes, place in a baking dish and cover with aluminum foil. Bake it in a preheated oven at 200°C for 30 minutes. Soften the mushrooms in water, drain (reserve the water) and chop finely. Chop the onion and brown it in the oil. Add the mushrooms and 4 tablespoons of their soaking water and cook for 10 minutes. Mash the pumpkin with a fork, mix it with the chickpea flour, the mushrooms and the onion, the breadcrumbs, the chopped parsley and salt. Knead and when it has the texture so as not to stick to the hands, form the nuggets. Coat with breadcrumbs and brown with a little oil.
Some of these recipes will also serve you for the healthier birthday table.