Kid-Friendly Dinner Recipes
Here’s a simple combo of tiny seashell pasta and high-protein quinoa. I’m not usually one for “cute” recipe names, but both the name and the presentation worked wonders to tempt my kids to learn to love whole grains. Adults will enjoy this dish embellished with fresh herbs and toasted almonds; the kids will more likely enjoy it without. Serve with bean or vegetable dishes. Read More→
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An appetizing, mildly spiced mélange of nourishing beans, quinoa, and greens, this makes a stellar centerpiece for a soup-based meal, as it’s done in 30 minutes or less. Quinoa is an excellent source of protein, making this practically a meal in a bowl. Photo by Susan Voisin, Fat Free Vegan Kitchen. Recipe adapted from Vegan Express.
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Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup. Read More→
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These breaded nuggets become firm and chewy as they bake. Kids enjoy dipping them into their favorite sauce. Read More→
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Quesadillas and soft tacos are easy, quick accompaniments to serve with soups and salads. They can also be served with heartier dishes such as chilies or casseroles for families with hearty appetites. Read More→
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When my sons were really young, my idea of meal planning during those truly frantic days was to rush into the kitchen at six o-clock, thinking: “Quick! Cook the noodles!” Pasta is the perfect food when you want dinner in a hurry and need to accommodate both adults and children. Most varieties cook quickly enough to accommodate ravenous hunger, yet allow enough cooking time to prepare a simple sauce and a salad. It’s hard not to love pasta, and wonder of wonders, even kids will eat it (even if you have to leave the sauce you like off their portion and just add a little vegan buttery spread.
Here are a few tasty dishes for kids who have gone beyond the plain noodles phase. Simple as they are, I think adults will enjoy these comforting dishes as well. And make sure to explore the entire Veg Kids and Teens page on VegKitchen for lots of easy, healthy recipes for vegetarian and vegan kids and teens.
PEANUT BUTTER NOODLES
Adults may like to spice up their portion of this dish with an Asian hot sauce and a sprinkling of scallion.
4 to 6 moderate servings
- 8 ounces pasta, your choice of shape
(spaghetti, spirals, wagon wheels, small shells, etc.)
Sauce:
- 1/2 cup natural peanut butter
- 1/2 cup warm water
- 1 tablespoon maple syrup
- 1 tablespoon soy or teriyaki sauce, or to taste
- 1/4 teaspoon ground ginger
Bring plenty of water to a boil in a large saucepan. Cook the spaghetti (or other pasta) until just done, then drain.
Combine the ingredients for the sauce in a small mixing bowl and whisk together until smooth. Pour over the cooked spaghetti or pasta and toss to combine. Serve warm or at room temperature.
NOTE: When reheating leftovers of this dish, add a small amount of water, as the sauce thickens up quite a bit.
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GREEN NOODLES
For kids who don’t mind a bit of green on their plate, here’s a simple, tasty veggie sauce on pasta.
4 to 6 moderate servings
- 8 ounces pasta, your choice of shape
(spaghetti, spirals, wagon wheels, small shells, etc.) - 1 tablespoon nonhydrogenated margarine
Sauce:
- 1 cup frozen green peas, thawed
- 1 cup finely chopped broccoli florets, steamed
- 1/2 cup crumbled soft tofu
- 2 tablespoons nutritional yeast
- 1/4 cup rice milk
- Salt to taste
Bring plenty of water to a boil in a large saucepan. Cook the pasta until just done, then drain.
In the meantime, combine the frozen peas and broccoli florets in a saucepan and cover with water. Bring to a simmer, then remove from the heat and drain well.
Combine the peas and broccoli with the remaining sauce ingredients in a food processor or blender and process until smoothly pureed. Pour over the cooked spaghetti or pasta and toss to combine. Season with salt and serve at once.
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VEGETABLE LO MEIN
This is a fun Chinese restaurant-style dish to recreate at home, and has the advantage of being far less oily than its take-out counterpart.
4 to 6 moderate servings
- 8 ounces udon noodles or Chinese wheat noodles
- 1 tablespoon vegetable oil
- 2 teaspoons dark sesame oil, divided
- 8-ounce bag preshredded coleslaw (preferably with carrots included)
- 1 cup fresh green beans, trimmed and cut in half,
or frozen cut green beans, thawed - 15-ounce can cut baby corn, drained, liquid reserved
- 2 to 3 scallions, cut into 1-inch-long segments
- Vegetable stock or water, as needed
- Natural soy sauce to taste
- Freshly ground pepper to taste
Cook the noodles in plenty of rapidly simmering water until al dente, then drain.
Meanwhile, heat the vegetable oil and 1 teaspoon of the sesame oil in a wok or stir-fry pan. Add the coleslaw, green beans, and 1/4 cup of the liquid from the baby corn. Cover and steam for 5 minutes.
Add the baby corn and scallions and stir-fry over medium-high heat for 5 minutes or until the vegetables are all just tender-crisp, adding just enough liquid from the baby corn to keep the bottom of the pan moist.
Combine the cooked noodles with the vegetables in a serving bowl and toss together. Add the remaining teaspoon of sesame oil, then season with soy sauce and grind in pepper to taste. Serve at once.
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Potatoes are the most widely used vegetable in the United States, but unfortunately, that’s because french fries reign supreme. If your kids enjoy this versatile veggie, let them enjoy it as nature intended, fresh out of its skin—not deep fried in goodness knows what! Make sure to explore the entire Veg Kids and Teens page on VegKitchen for lots of easy, healthy recipes for vegetarian and vegan kids and teens.
SILKEN TOFU SCALLOPED POTATOES
Here’s a deceptively rich-tasting version of scalloped potatoes. It gives you the benefits of soy, minus the bother of making a flour-thickened white sauce.
Serves: 6
- 6 large or 8 medium potatoes, preferably red-skinned or Yukon gold
- 2 tablespoons nonhydrogenated margarine
- 2 large onions, quartered and thinly sliced
- One 12.3-ounce package silken tofu
- 1/2 cup rice milk
- Salt to taste
Bake or microwave the potatoes in their skins until done but still firm. When cool enough to handle, peel, and slice about 1/4-inch thick.
Preheat the oven to 375 degrees.
Heat the margarine in a medium skillet. Add the onions and sauté over medium heat until soft and golden.
Puree the tofu in a food processor until very smooth, and drizzle in the milk with the blade still running.
Combine the potato slices, onions, and pureed tofu in a large mixing bowl and stir together thoroughly but gently (don’t worry if the potato slices break apart). Season with salt.
Transfer the mixture to a oiled large shallow baking dish. Bake until the top is golden and slightly crusty, about 40 to 45 minutes. Let the casserole cool for 5 minutes, and serve.
POTATO OVEN “FRIES”
A terrific way to enjoy low-fat “fries,” this is a great accompaniment for veggie burgers and soy hot dogs.
Serves: 4
- 4 to 5 large potatoes, preferably red-skinned or Yukon gold,
or 3 large sweet potatoes, or a combination
(try 2 sweet potatoes with 3 white potatoes) - 2 tablespoons light olive oil
- Salt to taste
Preheat the oven to 425 degrees.
Peel the potatoes and cut them into long, 1/2-inch-thick fry-shaped strips. Combine them in a large mixing bowl with the oil and toss well to coat. Sprinkle with a little salt.
Transfer the “fries” to a nonstick baking sheet. Bake, stirring gently every 10 minutes, until the potatoes are crisp and lightly browned, about 20 to 30 minutes. Serve at once.
PIZZA POTATOES
Steamed broccoli and a colorful tossed salad complete this simple meal.
Serves: 4 or more
- 4 large baking potatoes
- 1 cup marinara sauce, or more as needed
- 1 to 1/2 cups grated mozzarella-style nondairy cheese
Bake or microwave the potatoes until done. When cool enough to handle, cut each in half lengthwise. Fluff the inside of each potato half with a fork.
Spread about 2 tablespoons of pizza sauce on each potato half, followed by 2 to 3 tablespoons grated cheese. Bake in a preheated 400-degree oven for 10 minutes, or until the cheese is bubbly. Serve at once.
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Getting tofu to taste great and appeal to kid of all ages is easy when you have just the right recipes and tips at hand. If you’re ready for tofu to become a staple in your repertoire, you’ll also find lots more recipes in The Vegetarian Family Cookbook and The Vegetarian 5-Ingredient Gourmet, from which the recipes in this article were adapted. And you can also browse Tofu Recipes: Easy and Versatile here on VegKitchen for more recipes and bolder flavors.
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If you’d like an easy resource for family-friendly tofu recipes, you might enjoy Easy Everyday Tofu Recipes, the first in pdf e-book series, The Best of VegKitchen. Featuring 35 or so recipes that have proven most popular on the site, these well-priced, compact e-books let you to delve into specific food niches without poring through lots of web sites. If you’re a tofu fan you’ll love having a focused array of recipes right at hand. To learn more, click on Easy Everyday Tofu Recipes.
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Parents always welcome new options for healthy eating, and tofu is a superb food to add to the repertoire of growing children. It’s high in easily digestible protein, low in fat, and is a good source of calcium, iron, and B vitamins. Here’s a brief lexicon of common tofu varieties:
Silken tofu: Available in 16-ounce tubs or 12.3 ounce aseptic packages, this type of tofu is very soft and smooth. It’s great pureed and used as a base for soups (Creamy Corn Chowder, following), dips, and sauces (Macaroni and Cheese With Secret Silken Tofu Sauce, following). It also makes an ideal dessert puddings or pie filling (Tofu Chocolate Pudding, following). This may be the best type of tofu to use when you need to sneak it into your child’s meal!
Soft tofu: This comes in 14- to 16-ounce tubs and is good for using crumbled, as in scrambled tofu, eggless “egg salad” or patties (Gently Curried Tofu Burgers). Finely crumbled, this is also a good substitute for ricotta cheese in dishes like lasagna. Like silken tofu, soft tofu can also be pureed and used as a soup or sauce base, with a somewhat heftier consistency.
Firm or extra firm tofu: Available in 14- to 16-ounce tubs, use this when you want the tofu to hold its shape. Firm tofu is ideal for use in stir fries, stews, and as cutlets or nuggets such as the Baked Tofu Nuggets, following, or Barbecue-Flavored Tofu Nuggets.
Baked tofu: Of the tofu varieties listed here, this one is the most difficult, alas, to get in supermarkets. Look for this chewy, dense, and flavorful form of tofu in natural foods stores. Sliced, diced, or (with effort) crumbled, it can be used as a chicken or tuna substitute in stir fries, sandwiches, casseroles, and tortilla dishes (Tofu Fajitas, following). See also 5 Simple Ways to Use Baked Tofu.
TOFU FAJITAS
Makes: 8 fajitas (2 fajitas per serving)
In this super-easy, nearly-instant tortilla recipe, chewy baked tofu stands in for chicken. Letting the kids make their own fajitas becomes part of the fun!
- 8 fajita-size (6- to 7-inch) flour tortillas
- 10- to 12-ounce package baked tofu, cut into strips
- Prepared salsa, your favorite brand
- 1 cup vegan sour cream
- 2 cups finely shredded lettuce
- 1 cup grated cheddar-style nondairy cheese, optional
Wrap the entire batch of tortillas in foil and warm in a preheated 400-degree oven or toaster oven.
Place the tofu strips on a plate and microwave briefly until well warmed, about 3 minutes.
Spread a little salsa and vegan sour cream down the center of each tortilla, then arrange a few tofu strips over them. Sprinkle with some lettuce, and if desired, a little cheese. Roll up snugly and eat out of hand.
BAKED TOFU NUGGETS
4 to 6 kid-sized servings
These breaded nuggets become firm and chewy as they bake. Kids enjoy dipping them into their favorite sauce.
- 16-ounce tub firm or extra firm tofu
- 3 tablespoons wheat germ
- 2 tablespoons cornmeal
- 1 teaspoon seasoned salt
- Marinara or barbecue sauce (warmed), or ketchup
Preheat the oven to 400 degrees F.
Cut the tofu into 3/4-inch-thick slices. Blot well between clean tea-towels or several layers of paper towel, then cut into 3/4-inch dice. Combine the wheat germ, cornmeal, and seasoned salt in a mixing bowl. Add the tofu chunks and stir gently until evenly coated.
Arrange the tofu on a lightly oiled non-stick baking sheet. Bake for 15 minutes, stirring once or twice during this time, or until golden and firm. Serve at once with sauce of your choice for dipping or topping.
MACARONI AND CHEESE WITH SECRET SILKEN TOFU SAUCE
6 to 8 kid-sized servings
The same children I tested this on 5 years ago still request this each and every time they come to my house for dinner. This basic macaroni and cheese is rich and comforting. Using pureed silken tofu as a base for the sauce gives the kids a good dose of soy goodness.
- 10 to 12 ounces elbow macaroni (or other short pasta shape such as cavatappi)
- 12.3-ounce package silken tofu
- 2 tablespoons nonhydrogenated margarine
- 1 1/2 cups firmly packed cheddar-style nondairy cheese
- Salt to taste
Cook the macaroni in plenty of rapidly simmering water until al dente, then drain.
Meanwhile, puree the tofu until perfectly smooth in a food processor or blender. Transfer to a medium sauce pan and add the margarine and cheese. Slowly bring to a gentle simmer, stirring often, then cook over low heat until the cheese is thoroughly melted.
Combine the cooked macaroni and sauce in a serving container and stir together. Season with salt to taste and serve at once.
VARIATION: Bake in a casserole dish at 400 degrees F. for 20 to 30 minutes, or until the top is golden and crusty.
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CREAMY CORN CHOWDER
8 kid-sized servings, or about 6 average servings
Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup.
- 1 1/2 tablespoons light olive oil
- 1 medium onion, finely chopped
- 1 large celery stalk, diced
- 2 medium carrots, peeled and thinly sliced
- 2 medium-large potatoes, peeled and finely diced
- 1/2 teaspoon ground cumin
- 2 vegetable bouillon cubes
- 3 cups cooked fresh or thawed frozen corn kernels
- 12.3-ounce package silken tofu, well pureed in a food processor or blender
- Rice milk, as needed
- Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots, potatoes, bouillon cube, and cumin, plus just enough water to cover. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.
Stir in the corn kernels and pureed tofu. Add just enough rice milk to give the soup a medium-thick consistency. Season with salt and pepper and simmer for another 10 minutes over very low heat.
If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.
TOFU CHOCOLATE PUDDING
4 servings
Silken tofu is a great base for pudding—it has just the right consistency, and it spares you from bothering with a flour-thickened milk sauce, which tends to scorch and lump.
- 16-ounce tub silken tofu
- 3/4 cup semi-sweet chocolate chips
- 3 to 4 tablespoons agave nectar or maple syrup, or to taste
- 1 teaspoon pure vanilla extract, optional
Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. Cook over medium low heat, stirring often, until the chocolate chips have melted. Stir in the maple syrup and optional vanilla.
Allow to cool completely, then serve at room temperature.
- Explore the entire Veg Kids and Teens page for lots more easy, healthy recipes.
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