Family-Friendly Vegetarian Dishes

Family-friendly vegetarian meal with colorful vegetables arranged in a fun way that appeals to children

Introducing vegetarian meals to your family doesn't have to be met with resistance or require cooking separate dishes for everyone. These family-friendly vegetarian recipes have been tested and approved by parents and children alike, offering nutritious, delicious options that everyone at the table will enjoy.

From familiar favorites reimagined without meat to creative new dishes that celebrate vegetables in ways kids love, these recipes make plant-based eating a pleasure rather than a challenge. Each recipe includes tips for adjustments to suit different preferences and age groups in your family.

Vegetable and Bean Enchiladas

45 minutes Serves 6 Medium

Ingredients

  • For the filling:
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 2 cloves garlic, minced
  • 1 medium zucchini, diced
  • 1 can (400g) black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp dried oregano
  • ½ tsp salt (or to taste)
  • ¼ tsp black pepper
  • For the sauce:
  • 2 cups tomato passata (pureed tomatoes)
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • ¼ tsp chili powder (optional, adjust for kids)
  • Salt and pepper to taste
  • For assembly:
  • 8-10 medium flour or corn tortillas
  • 2 cups shredded cheese (cheddar, Monterey Jack, or a blend)
  • Optional toppings: sour cream, sliced avocado, cilantro, sliced green onions

Instructions

  1. Preheat oven to 190°C (375°F). Lightly oil a 9x13 inch baking dish.
  2. For the filling: Heat olive oil in a large skillet over medium heat. Add onion and sauté for 3 minutes.
  3. Add bell peppers and garlic, cook for another 3 minutes.
  4. Add zucchini, cook for 2 minutes until slightly softened.
  5. Stir in black beans, corn, cumin, paprika, oregano, salt, and pepper. Cook for 2 more minutes, then remove from heat.
  6. For the sauce: In a medium saucepan, heat olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant.
  7. Add passata, cumin, oregano, chili powder (if using), salt, and pepper. Simmer for 5 minutes, then remove from heat.
  8. Spread ½ cup of sauce on the bottom of the prepared baking dish.
  9. Fill each tortilla with about ⅓ cup of the vegetable mixture and sprinkle with cheese. Roll up and place seam-side down in the baking dish.
  10. Pour the remaining sauce over the enchiladas and sprinkle with the remaining cheese.
  11. Bake for 20-25 minutes until the cheese is melted and bubbly.
  12. Let cool for 5 minutes before serving with optional toppings.

Family Tips

  • For younger kids: Dice vegetables very small or pulse briefly in a food processor to "hide" them in the filling
  • For picky eaters: Allow family members to choose their own toppings from a selection
  • Make-ahead option: Assemble up to a day ahead and refrigerate before baking
  • Leftovers: Excellent for lunch boxes the next day

Creamy Vegetable Pasta Bake

50 minutes Serves 6 Easy

Ingredients

  • 300g pasta shapes (penne, fusilli, or shells work well)
  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 medium carrot, grated
  • 1 medium zucchini, grated or finely diced
  • 150g mushrooms, finely chopped
  • 100g baby spinach
  • 1 tbsp butter
  • 2 tbsp all-purpose flour
  • 500ml milk
  • 150g cream cheese
  • 200g grated cheddar cheese, divided
  • 1 tsp dried mixed herbs
  • ¼ tsp nutmeg
  • Salt and pepper to taste
  • 3 tbsp breadcrumbs (optional)

Instructions

  1. Preheat oven to 180°C (350°F). Grease a large baking dish.
  2. Cook pasta according to package instructions until al dente. Drain and set aside.
  3. Meanwhile, heat olive oil in a large pan over medium heat. Add onion and cook until soft, about 3-4 minutes.
  4. Add garlic, carrot, zucchini, and mushrooms. Cook for 5-6 minutes until vegetables are softened.
  5. Add spinach and cook until just wilted, about 1 minute. Remove vegetable mixture from the pan and set aside.
  6. In the same pan, melt butter over medium heat. Add flour and cook, stirring constantly, for 1 minute to make a roux.
  7. Gradually whisk in milk, ensuring no lumps form. Cook, stirring frequently, until the sauce thickens, about 3-4 minutes.
  8. Reduce heat to low and stir in cream cheese until melted and smooth.
  9. Add 150g of the grated cheddar cheese, dried herbs, nutmeg, salt, and pepper. Stir until cheese is melted.
  10. Combine the cooked pasta, vegetable mixture, and sauce. Mix well.
  11. Transfer to the prepared baking dish. Sprinkle with remaining cheddar cheese and breadcrumbs if using.
  12. Bake for 20-25 minutes until golden and bubbly.
  13. Let stand for 5 minutes before serving.

Family Tips

  • Vegetable variations: Use any vegetables your family enjoys - peas, broccoli, and bell peppers work well
  • Sneaky nutrition: Grating vegetables makes them nearly undetectable for vegetable-resistant kids
  • Protein boost: Add a can of white beans or chickpeas for extra protein
  • Fun serving idea: Let kids top their portions with "sprinkles" (actually nutritional yeast)

Veggie-Loaded Pizza with Homemade Crust

90 minutes (includes dough rising) Serves 4-6 Medium

Ingredients

  • For the dough:
  • 3 cups all-purpose flour (or half whole wheat, half white)
  • 1 tsp instant yeast
  • 1 tsp salt
  • 1 tbsp olive oil, plus more for the bowl
  • 1 cup warm water (approximately)
  • For the sauce:
  • 1 can (400g) crushed tomatoes
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ¼ tsp black pepper
  • Pinch of sugar (optional)
  • For the toppings:
  • 300g mozzarella cheese, grated
  • 100g cheddar cheese, grated
  • 1 bell pepper, thinly sliced
  • 1 small zucchini, thinly sliced
  • 100g mushrooms, sliced
  • 1 small red onion, thinly sliced
  • 1 cup baby spinach
  • Cherry tomatoes, halved
  • Fresh basil leaves for garnish

Instructions

  1. For the dough:
  2. In a large bowl, combine flour, yeast, and salt.
  3. Add olive oil and gradually add warm water, mixing until a dough forms.
  4. Turn out onto a floured surface and knead for 5-7 minutes until smooth and elastic.
  5. Place in an oiled bowl, cover, and let rise in a warm place for 45-60 minutes, or until doubled in size.
  6. For the sauce:
  7. In a saucepan, heat olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant.
  8. Add crushed tomatoes, herbs, salt, pepper, and sugar if using.
  9. Simmer for 10-15 minutes until slightly thickened. Set aside to cool.
  10. To assemble and bake:
  11. Preheat oven to 230°C (450°F). If you have a pizza stone, place it in the oven to heat.
  12. Punch down the dough and divide it in half for two medium pizzas (or keep as one for a large pizza).
  13. Roll out the dough on a floured surface to your desired thickness.
  14. Transfer to a baking sheet lined with parchment paper or a pizza peel dusted with cornmeal if using a stone.
  15. Spread sauce evenly over the dough, leaving a small border for the crust.
  16. Sprinkle half of the cheese over the sauce.
  17. Arrange vegetables over the cheese, then top with remaining cheese.
  18. Bake for 12-15 minutes until the crust is golden and the cheese is bubbling.
  19. Garnish with fresh basil leaves before serving.

Family Tips

  • Make it interactive: Set up a "pizza bar" where each family member can customize their section with preferred toppings
  • Shortcut option: Use store-bought pizza dough or whole wheat pita bread for a quicker version
  • Veggie strategy: Chop vegetables very small for reluctant eaters or arrange them in fun patterns/faces on the pizza
  • Advance prep: Prepare the dough and chop vegetables ahead of time for a quicker dinner assembly

Vegetarian Taco Night

35 minutes Serves 4-6 Easy

Ingredients

  • For the lentil taco "meat":
  • 1 cup dried brown or green lentils, rinsed
  • 2 ½ cups vegetable broth
  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp tomato paste
  • 2 tbsp taco seasoning (store-bought or homemade)
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ¼ tsp cayenne pepper (optional, adjust for kids)
  • Salt and pepper to taste
  • For serving:
  • 12 taco shells or small tortillas
  • 2 cups shredded lettuce
  • 2 medium tomatoes, diced
  • 1 avocado, sliced or mashed
  • 1 cup grated cheese (cheddar or Mexican blend)
  • ½ cup sour cream or Greek yogurt
  • ¼ cup sliced black olives
  • ¼ cup pickled jalapeños (optional)
  • Fresh cilantro, chopped
  • Lime wedges
  • Salsa or hot sauce (optional)

Instructions

  1. Combine lentils and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for about 20-25 minutes until lentils are tender but not mushy. Drain any excess liquid.
  2. While lentils are cooking, heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 4 minutes.
  3. Add garlic and cook for another minute until fragrant.
  4. Stir in tomato paste and cook for 1 minute.
  5. Add the cooked lentils to the skillet along with taco seasoning, cumin, smoked paprika, cayenne (if using), salt, and pepper.
  6. Cook for 5-7 minutes, stirring occasionally, until flavors are well combined and mixture is slightly dry. Add a splash of water if it becomes too dry.
  7. If using hard taco shells, warm them in the oven according to package instructions. If using tortillas, warm them in a dry skillet for 30 seconds per side.
  8. Set up a taco bar with the lentil "meat" and all the toppings in separate bowls.
  9. Let everyone assemble their own tacos with their preferred toppings.

Family Tips

  • Kid-friendly adjustments: Keep the lentil mixture mild and offer hot sauce on the side for adults who prefer spicier food
  • Alternative protein: Substitute crumbled tofu or a mixture of finely chopped mushrooms and walnuts for the lentils
  • Fun serving idea: Create a DIY taco bar with all ingredients in colorful bowls
  • Leftover idea: Use leftover lentil "meat" in quesadillas, on nachos, or in a taco salad the next day

Tips for Introducing Vegetarian Meals to Your Family

Start with Familiar Favorites

Begin by adapting dishes your family already loves:

  • Make lasagna with layers of roasted vegetables instead of meat
  • Use lentils in place of ground beef in spaghetti bolognese
  • Try bean burgers instead of hamburgers
  • Create veggie-loaded versions of familiar soups and stews

Involve the Kids

Children are more likely to eat what they help prepare:

  • Let them choose a vegetable at the grocery store
  • Involve them in age-appropriate cooking tasks
  • Create fun names for vegetarian dishes
  • Use cookie cutters to create appealing shapes from vegetables

Gradual Introduction

Take a stepwise approach to vegetarian eating:

  • Start with one vegetarian meal per week
  • Build a collection of "approved" vegetarian recipes
  • Gradually increase the frequency of meatless meals
  • Consider "flexitarian" eating rather than strict vegetarianism

Addressing Nutritional Concerns

Ensure vegetarian meals are nutritionally balanced:

  • Include a protein source in every meal
  • Incorporate a variety of colorful vegetables
  • Use whole grains instead of refined grains
  • Consider calcium-rich foods for growing children
  • Ensure adequate iron intake through lentils, beans, and fortified foods

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