Plant-Powered Plates: Vegetarian Meals Kids Love

Did you know that 22% of the world’s population is vegetarian? That’s approximately 1.5 billion people, with India reporting more vegetarians than the rest of the world combined. Many of the children enrolled in our schools don’t eat meat. We are proud to support these students and their families by offering Meatless Mondays and providing alternative vegetarian selections on our menu.

We serve nine beans and legumes in our schools. They include pinto beans, garbanzo beans, great northern beans, kidney beans, black beans, refried beans, baked beans, black-eyed peas, and lentils. Eating less meat and more plant-based foods is not only good for our bodies, but it’s good for the Earth too!

The #MeatlessMonday campaign, in association with the Johns Hopkins Center for a Livable Future (CLF), is part of a global movement to support healthy eating habits, personal wellness, and environmental sustainability.

You can find more information here. Looking for ways you can make changes to support the effort or make different choices at the dinner table? A few beginner tips include:

1.   Set a weekly reminder.
2.   Make a meal plan in advance.
3.   Swap your meat for plant-based proteins.
4.   Make half your plate veggies.
5.   Keep healthy snacks on hand.
6.   Get your family and friends involved.
7.   Try new plant-based recipes.

We’re here to help with that last one! The following #MeatlessMonday recipes are Grow Fit^®-inspired and kid-approved! They’re easy to prep and packed with flavor.

Quinoa Black Bean Bake (Serves 4-6)

Ingredients:

1 cup quinoa
1 can (15 oz.) black beans, rinsed
1 can (15 oz.) corn
1 can (15 oz.) diced tomatoes, in juice
2 cups vegetable broth
1 cup bell peppers, chopped
1 cup frozen peas
1 Tbsp. olive oil
1 Tbsp. chili powder
1 tsp. garlic powder
¼ tsp. onion powder
1 tsp. cumin
1 cup cheddar cheese, shredded
Salt and pepper, to taste
Fresh cilantro, chopped (optional garnish)

Directions:

1. Preheat oven to 375 degrees Fahrenheit.
2. Rinse the quinoa under cold water and drain.
3. For young assistants: In a large baking dish, combine quinoa, beans, corn, tomatoes with juice, vegetable broth, chopped peppers, and frozen peas.
4. For young assistants: Drizzle olive oil over the top and sprinkle with the chili powder, garlic powder, onion powder, and cumin. Stir to combine.
5. Cover the dish tightly with aluminum foil and bake for 45 minutes.
6. Remove the foil and sprinkle with cheddar cheese. Return to the oven and bake for an additional 5 to 10 minutes, until the cheese is melted and bubbly.
7. For young assistants: If desired, sprinkle with cilantro before serving.

Edamame Peanut Noodles (Serves 4)

Ingredients:

6.6 oz. udon or rice noodles
2 cups shelled edamame
4 cups fresh baby spinach, chopped
½ cup peanut butter (or other nut butter substitute)*
4 Tbsp. rice vinegar
2 Tbsp. soy sauce, reduced sodium
4 cloves garlic, minced
2 tsp. ginger, grated
8 Tbsp. water
Roasted shelled peanuts (optional)

Directions:

1. Bring a pot of water to boil. Cook noodles according to package directions. When done, remove from heat, drain, rinse, and set aside.
2. Steam edamame according to package directions. This can often be done in the microwave in the bag they came in.
3. Transfer steamed edamame and noodles to a bowl and stir in baby spinach.
4. Whisk together peanut butter*, rice vinegar, soy sauce, garlic, ginger, and water in a large bowl. If the sauce is too thick, add an additional tablespoon of water to thin it out.
5. Top noodle and edamame mixture with peanut sauce* and mix well to combine.
6. If desired, top with roasted peanuts before serving.

Pro Tip: Make ahead and serve this cold! If the sauce thickens too much when chilling, add a splash of water or lime juice to thin it out again.

*Allergy Alert: Be extra mindful of tree nut allergies for your family or any guests you might have at the dinner table. This recipe works well with a variety of safe nut butter alternatives.

Chickpea Biryani (Serves 4 to 6)

Ingredients:

T Tbsp. vegetable oil
1 cup onions, chopped
1 Tbsp. garlic, minced
½ Tbsp. ginger, ground
½ tsp. chili powder
1 tsp. cumin
½ tsp. salt
⅛ cup yogurt, plain
½ tsp. cinnamon
½ tsp. turmeric
1 can (15 oz.) chickpeas, drained and rinsed
10 oz. tomatoes, diced and drained
4 cups vegetable stock
¾ lb. brown rice
Salt and pepper, to taste

Directions:

1. Heat oil over medium heat. Sauté garlic and onions until translucent. Add ginger, chili powder, cumin, and tomatoes, stirring constantly for 5 minutes.
2. Turn down to low and add yogurt, turmeric, and cinnamon. Cover and cook for 5 minutes. It may be necessary to add a little hot water if the mixture becomes too dry and starts to stick to the pan.
3. Add chickpeas and stir to coat. Cook until there is very little thick “gravy” left.
4. In a medium-sized pot, heat the vegetable stock and then add the rice. Stir well. Add the chickpea mixture and gently stir again while bringing it to a boil
5. Cover tightly, turn the heat to low, and simmer for 20 minutes. Do not lift the lid or stir while cooking. Season to taste before serving.

Pro Tip: Great with a piece of crusty whole grain bread, pita, or naan.