Meals for a vegetarian tween

[Anonymous]

Any suggestions for protein rich vegetarian recipes for a growing tween who isn't keen on strong flavors or spice/heat?

Will eat eggs, peanut butter and cheese, just looking to expand dinner options.. Have done black beans with olive oil, lime juice and cumin, and have done Smitten Kitchen's pizza beans. However a lot of bean/lentil recipes tend toward strong/spicy.

Admittedly haven't tried tofu much either, so suggestions for it are welcome.

TIA!

[Anonymous]

You can do tofu with a peanut-soy sauce, serve with rice or noodles.

Roasted cauliflower and sweet potatoes are good with Mexican flavors.

You can stir fry vegetables and add nuts for protein.

[Anonymous]

Black bean and cheese quesadillas
Black bean nachos
Annie’s lentil soup ( drained slightly) over rice
Cheese tortellini or ravioli with whatever sauce they like

[Anonymous]

Chickpea coconut curry

[Anonymous]

You can pan fry tofu with oil and when it's brown add a sauce of garlic, soy sauce, brown sugar, rice vinegar, peanut butter if that's your thing, and fresh ginger. Serve with rice and veggies. I throw chopped green onions into the sauce too and they crisp up nicely. Edamame on the side adds even more protein.

Frittata with green salad. I like broccoli and red pepper in my frittata with cheddar cheese. Since vegetarian, you can add seeds or nuts to the salad.

Any sort of ramen (including fresh or dry or frozen-fresh noodles + broth) can be boosted with veggies and soft tofu.

I like Pioneer Woman's black bean burger recipe.

Morningstar farms products are good. We use the meat crumbles for tacos and love the spicy black bean burgers (which no one in my house finds spicy).

If your teen likes fake meat the Impossible or Beyond meatballs are good with pasta and the burgers check out for my meat eating DH and DS.

If you like butternut squash (or pumpkin, or whatever) soup I like to add cannelini (white) beans and blend half and smush half for texture. Find a soup recipe you like.

Veggie chili.

Grilled cheese with caramelized onions and fig jam, served with salad and soup of your choice.

We eat vegetarian most of the time.

[Anonymous]

This recipe is easy and delicious. Good served cold too.

https://www.marthastewart.com/317780/lighter-sesame-noodles

[Anonymous]

Tofu puffs (deep fried tofu) were a favorite. Buy it already fried at an Asian grocer.

[Anonymous]

Tofu - air fry, put some cooking spray and seasoning until crisp, or use in other things.

The Fake Meats - try different ones

[Anonymous]

A few things we love in our house:

Egg roll bowl with edamame for the protein, and a side of peanut noodles.

Tofu made into croutons, and served on a caesar salad with shell pasta tossed with ricotta with red sauce over it.

The smashed edamame toast from this list: https://rainbowplantlife.com/20-minute-high-protein-vegan-meals/

Tacos made with lentils with taco seasoning instead of ground beef.

a CAVA style bowl with hummus mixed with brown rice as the base, and roasted veggies, feta, vegetarian meatballs (buy or make), and fresh tomatoes and cucumbers as toppings.

Chilaquiles (if he'll eat a mild enchilada sauce) with black beans and a fried egg as toppings.

[Anonymous]

Anonymous wrote:Any suggestions for protein rich vegetarian recipes for a growing tween who isn't keen on strong flavors or spice/heat?

Will eat eggs, peanut butter and cheese, just looking to expand dinner options.. Have done black beans with olive oil, lime juice and cumin, and have done Smitten Kitchen's pizza beans. However a lot of bean/lentil recipes tend toward strong/spicy.

Admittedly haven't tried tofu much either, so suggestions for it are welcome.

TIA!

Has kid always been vegetarian? If not, can you tell us what they used to like and we can match it flavor wise?

[Anonymous]

When my DD told me she was becoming a vegetarian I told her that was great, and to provide me with a list of foods that would give her the protein and other nutrients she needed to be healthy. If she needed to see her pediatrician or a registered dietician she could ask me to set up an appointment, but she needed to do all the leg work.

[Anonymous]

Anonymous wrote:Chickpea coconut curry

This is what I made for dinner tonight

[Anonymous]

This is tasty and mild:
https://simple-veganista.com/chickpea-of-sea-salad-sandwic/

[Anonymous]

You also could try such as quinoa (which is really a seed) and sprouted grain bread.

[Anonymous]

Paneer is a good source of protein. You can pan-fry it with onions, peppers, tomatoes and serve over rice or naan. Or make the more traditional dishes like saag paneer or MAGAt paneer.
Costco sells it, at least at Wheaton. I cube store bought paneer, soak in hot water for 5 minutes and drain just before use. It becomes soft and springy.