If you are looking to include more vegetables in the diet of your family, then opting for plant-based recipes is a great idea. Indeed, plant-based meals are filled with nutrients including vitamins, fiber, and minerals. They also tend to be less calorie-dense than other meals so they can make staying at a healthy weight a bit easier. Adding meatless meals also helps to keep within your shopping budget as grocery costs rise. You can also add the protein of your choice if you want although you won’t miss it in these meals.
Vegetable Stir Fry
One of the most simple and delicious plant-based opinions is a vegetable stir fry with noodles. You can use just about any vegetables your family loves for this dish. Choose from Pak choi to carrots to spring onions or whatever is fresh in your garden.
Simply, stir fry the vegetables in a little sesame oil until they are cooked but still have a ‘bite.’ While you are doing this boil up some eggs noodles, or grab some ready-cooked Udon noodles (the thicker wiggly ones) and then add once the veg is done. To finish and to add loads of flavor poor over this delicious homemade stir fry sauce recipe which only takes 10 minutes to cook up. It contains all sorts of delicious things like soy sauce, chili, and a dash of brown sugar for some sweetness that will elevate any stir fry to one that your family can’t get enough of.
Roasted vegetable couscous
To prepare a healthy and nutritious dish of roasted vegetable couscous begin by popping a selection of veggies in the oven. Many people like to use Mediterranian-style vegetables like aubergine (aka eggplant), cherry tomatoes, onions, and peppers, but you can add anything you like including sweet potato for some added energy, or some cauliflower which has a wonderful crispy texture once you have roasted it.
Your veg should take about 20-25 mins in the oven, just be sure to spritz it with a little olive oil to get it as crispy as possible. While that is cooking you can prepare your couscous. All, you need is some boiled water and some vegetable stock. Add this to the couscous so it is just covered by the water, and then place a plate over the bowl. This will be enough to cook the couscous through and allow it to soak up all the flavor. Then when your veggies are done, mix through or serve them on top of the couscous. Sprinkle some non-dairy feta to finish, and your family won’t be disappointed.
Simple vegetable pizzas
A pizza is a clever way of getting your family to eat more vegetables, which tastes great too. First of all, you can buy a pre-made pizza base, or make your own, something that the video below will show you how to do.
Secondly, you will need to make the sauce. Of course, this is mostly tomatoes, but it’s also a great opportunity for adding other ‘secret’ veg like carrots, zucchini, and onions. A little fresh basil is good in the sauce too.
Then when it comes to topping be sure to choose more vegetables. Mushrooms work great on pizzas, and olives give a salty tang without using anchovies. Fresh tomatoes layered on top of the sauce work well too, or why not try artichokes and even spinach? Top with some non-dairy mozzarella cheese and your family will be only too keen to eat their veggies!