Fun Lunch Recipes for Vegetarian Kids and their Parents
(c) Immuno Labs - Lisa Margolin, J.D., M.S.
Print these fun lunch recipes out for your files and enjoy!
Tofu Salad
(similar to making egg salad, can be made with many variations)Mix together:
1 pound firm tofu, mashed or crumbled
¼ cup diced onion
½ cup sliced celery
1 clove pressed garlic, ¼ teaspoon garlic powder
1 tablespoon chopped fresh parsley
1 teaspoon Spike seasoning
3 tablespoons soy mayonnaise or regular mayonnaise
Optional:
1/3 cup sweet relish, ¼ cup diced red pepper, ¼ cup diced red cabbage, 1 teaspoon of mustard or dried mustard Serve on whole grain bread with lettuce, tomato, and alfalfa sprouts, or in a pita pocket.
Serves 4
Chickpea Hummus with Crispy Toasted Pita Triangles1 can of garbanzo beans or chickpeas, drained
½ cup tahini (sesame butter)
¼ cup of lemon juice
1 sweet onion, chopped
2 cloves of garlic, minced
¼ cup of water
¼ teaspoon pepper
1/8 teaspoon cayenne pepper
1/3 cup chopped fresh parsley (optional)
3 tablespoons olive oilSauté onion and garlic in oil until onion is transparent. Put into blender or food processor with remaining ingredients. Blend until smooth, adding a little water if necessary to achieve desired consistency. Cut pita bread into triangles, paint lightly with olive oil and sprinkle with garlic powder or garlic salt. Broil until lightly browned. Serve hummus with slices of sweet onion, lettuce leaves, cucumber slices and pita toasts.
White Bean Spread with Garlic Toast1 19 oz can of cannellini beans, rinsed and drained
2 cloves garlic minced
2 tablespoon olive oil
2 tablespoons fresh lemon juice
Salt and pepper to taste
Optional-1/2 cup basil
Italian bread, whole wheatIn a food processor, combine the beans with the garlic, lemon juice and olive oil. Process until smooth, then scrape into a bowl. Add salt and pepper and fold in basil. Slice the Italian bread, paint with olive oil, sprinkle with garlic powder or garlic salt (optional-sprinkle with parmesan cheese) and toast under the broiler. Serve the White Bean Spread with Garlic Toast and add tomato slices if desire. (Pack the White Bean Spread separately in the lunch box, to be spread on the garlic toast at lunch.)
Tabouli SaladFantastic Foods makes an easy to prepare Middle Eastern tabouli salad mix that combines lemon, garlic, tomato and herbs with organic bulgur wheat. To make from scratch: 2 ½ cups bulgur
1 tomato, diced small
½-1 cucumber, diced small
1 tablespoon olive oil
½ teaspoon Spike seasoning
½ teaspoon onion powder
2 tablespoons fresh lemon juice
2 tablespoons Bragg Liquid Aminos
¼ cup fresh parsley, finely chopped
¼ small sweet onion, diced
Dash of pepper
½ teaspoon garlic powderPut the bulgur in a bowl, pour boiling water over it to cover. Let it sit for over an hour. Allow the bulgur to soften, then drain excess water. Mix in the remaining ingredients. Chill for at least an hour and serve. Serve with whole grain flatbread, toasted pita bread, or crackers. Serves 4
Taco Salad with Blue Corn Chips1 package soy based ground meat substitute
2 tablespoons olive oil
2 tablespoons onion, diced
1 package taco seasoning mix
Romaine lettuce leaves torn into bite size pieces
½ tomato diced
¼ cup black olive chopped
½ cucumber, chopped
¼ cup red pepper, diced
(Optional-salsa)Brown the onion in olive oil, add the crumbled soy meat substitute and cook until browned. Add the taco seasoning mix and water according to the directions on the mix package. Cook thoroughly. In a small bowl (or container for school), combine the remaining ingredients and top with a serving of the taco "meat." Serve with salsa and blue corn chips. Serves 4
Mock Chicken Salad on Whole Grain Bread2 cups TVP (Texturized Vegetable Protein-buy in bulk or packaged)
1 ½ cups boiling water
¼ cup onion, diced or minced green onion
¼ cup celery, chopped
½ cup slivered, toasted almonds
½ teaspoon salt or 1 teaspoon Spike Seasoning
½ teaspoon garlic powder
1 tablespoon fresh parsley
½ teaspoon celery salt
¼ teaspoon pepper
2 tablespoons mayonnaise or soy mayonnaiseCover TVP with boiling water to soften. Add ingredients and mix well. Serve on whole grain bread or pita pocket with lettuce, tomato, and alfalfa sprouts.
Pasta Salad with Vegetables3 tablespoons olive oil
2 cloves minced garlic
1 cup of broccoli pieces cut up
½ cup onions diced
½ cup zucchini chunks
½ cup red pepper
½ cup black olives
1 cup of string beans
(Add any other favorite seasonal vegetables)
2-3 cups cooked penne, bowtie, or other favorite pasta
Salt and pepper to taste
Italian dressing
(Optional-parmesan cheese)Lightly sauté vegetables and garlic in olive oil at medium until slightly tender, don't overcook. Sprinkle on salt and pepper. Combine the cooked vegetables with the pasta. Toss the pasta and vegetables with Italian dressing and add Parmesan cheese if desired.
Barbecue Tofu over Millet1 pound frozen tofu, thawed, gently squeezed dry, and cut into rib-like strips
¾ cup of your favorite barbecue sauceOil a 9 x 13 inch pan with 1 tablespoon olive oil. Lay the tofu pieces on the pan, leaving space between each one. Bake for 10 to 15 minutes to brown on one side, then turn over and bake about 5 to 10 minutes to brown on the other side. Pour and spread the barbecue sauce over all of the pieces, and bake for 5 to 10 more minutes. Cooking can also be done on an out door grill. Prepare the millet according to the package directions. Serve the tofu over the millet.
Lentil Soup with Italian Bread4 cloves garlic, chopped
3 carrots, diced
1 large onion, diced
2 stalks of celery, sliced
2 tablespoons olive oil
2 cups lentils
8 cups of water
1 28 oz can whole peeled tomatoes broken up
¼ teaspoon thyme
¼ teaspoon rosemary, dried or fresh
½ teaspoon garlic powder
1 bay leave
½ teaspoon oregano
Salt and pepper to tasteSauté olive oil and garlic. Add vegetables and sauté until lightly softened. Add water and lentils. Bring to a boil, reduce heat to a slow boil. Add tomatoes and spices. Continue to cook, covered, over low to medium heat for 45 minutes to 1 hour. Adjust consistency, if too thick, add a bit more water. Serve with whole wheat Italian bread. Serves 6-8
Meatless Chili with Tortilla Chips1 package of Fantastic Food's Vegetarian Chili
1 can of adzuki beans
1 can of red kidney beans
1 28 oz can of whole peeled tomatoes broken up in small pieces
1 can of corn
½ sweet onion, diced
½ red pepper, diced
2 tablespoons olive oilSauté onions and red pepper in the olive oil. Follow the directions on the package to prepare the chili and then add the beans, corn and tomatoes. (Optional-add chili powder and cumin to taste). Serve with Tortilla Chips. Serves 6
Pasta Fagioli (Bean Soup)3 cloves of garlic, diced
½ onion, diced
2 tablespoons olive oil
1 can of cannellini beans or white kidney beans
2 28 oz cans of tomato puree
3 cups of Ditallini pasta cooked or other small noodle
½ teaspoon of garlic powder
½ teaspoon of oregano
Salt and pepper to taste
(Optional-Parmesan cheese)Sauté garlic and onion in olive oil. Add tomato sauce, bring to a boil and add spices and beans. Cook for ½ hour at low to medium heat. Add cooked pasta and if too thick, add some water to desired consistency. Top with grated Parmesan cheese.
About the Author
Lisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on healthy lifestyles visit www.healthybelly.com. >> Back to FREE CONTENT area
Publish date: 10/22/04
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