18th December 2024
If you’re looking to kick off the new year with some healthier eating habits, or just want a break from all that turkey, we’ve got some meat-free recipes that the whole family can enjoy!
Meat-free meals can be delicious, nutritious, and appealing to even the pickiest eaters. Below are seven tried-and-true recipes that are perfect for children and grown-ups alike. One for every day of the week!
1. Cheesy Veggie Pasta Bake
Ingredients:
- 1 pound (450g) pasta (penne or fusilli works well)
- 2 cups broccoli florets
- 1 cup diced carrots
- 1 cup sweetcorn (frozen or canned)
- 2 cups marinara sauce
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Cook pasta according to package instructions. In the last 3 minutes of cooking, add broccoli and carrots to the boiling water. Drain and set aside.
- Mix the cooked pasta and veggies with marinara sauce, oregano, salt, and pepper.
- Transfer the mixture to a baking dish, sprinkle mozzarella and Parmesan cheese on top, and bake for 15-20 minutes until golden and bubbly.
- Serve with a side salad or garlic bread for a complete meal.
2. Rainbow Veggie Quesadillas
Ingredients:
- 4 large whole-grain tortillas
- 1 cup shredded cheese (cheddar or a plant-based alternative)
- 1 cup chopped bell peppers (red, yellow, and green)
- ½ cup grated zucchini
- ½ cup corn kernels
- 1 tsp olive oil
- Optional: salsa or guacamole for dipping
Instructions:
- Heat a non-stick skillet over medium heat and lightly grease with olive oil.
- Place one tortilla in the skillet, sprinkle half of the cheese on top, and layer with veggies.
- Add the remaining cheese and top with another tortilla.
- Cook for 2-3 minutes on each side until the cheese melts and the tortilla is golden brown.
- Slice into triangles and serve with salsa or guacamole.
3. Lentil and Sweet Potato Shepherd’s Pie
Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 cup cooked green or brown lentils
- 1 cup diced carrots
- 1 cup frozen peas
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 cup vegetable broth
- 2 tbsp tomato paste
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Boil sweet potatoes until soft, mash them with a bit of olive oil or butter, and set aside.
- In a skillet, sauté onion and garlic until fragrant. Add carrots, peas, lentils, tomato paste, thyme, and vegetable broth. Simmer for 10 minutes.
- Transfer the lentil mixture to a baking dish and spread the mashed sweet potatoes on top.
- Bake at 375°F (190°C) for 20 minutes. Let cool slightly before serving.
4. Veggie-Packed Mini Pizzas
Ingredients:
- 4 whole-grain English muffins, halved
- 1 cup marinara or pizza sauce
- 1 cup shredded mozzarella cheese
- 1 cup assorted chopped veggies (mushrooms, spinach, cherry tomatoes, etc.)
- Optional: dried basil or oregano for seasoning
Instructions:
- Preheat your oven to 400°F (200°C).
- Spread marinara sauce on each muffin half and sprinkle with cheese.
- Add chopped veggies on top and season with basil or oregano.
- Place on a baking tray and bake for 8-10 minutes until the cheese is melted.
- Let cool slightly before serving.
5. Banana Oat Pancakes
Ingredients:
- 2 ripe bananas
- 1 cup rolled oats
- 2 eggs (or flax eggs for a vegan option)
- 1 tsp baking powder
- 1 tsp vanilla extract
- Optional: a handful of chocolate chips or blueberries
Instructions:
- Blend all ingredients in a blender until smooth.
- Heat a non-stick skillet over medium heat and lightly grease with oil or butter.
- Pour small amounts of batter onto the skillet to form pancakes. Cook for 2-3 minutes per side until golden.
- Serve with fresh fruit, maple syrup, or yogurt.
6. Spinach and Cheese Stuffed Pita Pockets
Ingredients:
- 4 whole-grain pita pockets
- 2 cups fresh spinach, chopped
- 1 cup ricotta or cottage cheese
- ½ cup shredded mozzarella
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, mix spinach, ricotta, mozzarella, garlic, salt, and pepper.
- Cut pitas in half and stuff each half with the spinach mixture.
- Place stuffed pitas on a baking sheet and bake for 10-12 minutes until warmed through.
- Serve with a side of marinara sauce for dipping.
7. Sweet Potato and Black Bean Tacos
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 cup cooked black beans
- 1 tsp chili powder
- 1 tsp cumin
- 1 tbsp olive oil
- 8 small whole-grain tortillas
- Optional toppings: shredded cheese, avocado slices, salsa, or sour cream
Instructions:
- Preheat your oven to 400°F (200°C). Toss sweet potato cubes with olive oil, chili powder, cumin, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
- Warm tortillas and fill each with roasted sweet potatoes, black beans, and your favorite toppings.
- Serve with a side of rice or a salad for a complete meal.
Tips for Making Meat-Free Meals Appealing to Children
- Get them involved: Let kids help with simple tasks like stirring, sprinkling cheese, or picking veggies.
- Make it colorful: Use a variety of vibrant vegetables to make meals visually appealing.
- Keep it familiar: Start with dishes they already love, like pasta, pizza, or tacos, and swap in plant-based ingredients.
- Don’t forget the fun factor: Use cookie cutters for fun shapes or arrange veggies into smiley faces.
Introducing more meat-free meals can be a rewarding journey for your family. These recipes are just the beginning—have fun experimenting and finding new favourites!