A picky eater is someone who refuses to eat foods that are unfamiliar or disliked. Many children are picky eaters and often grow out of it, but some adults are also picky eaters, refusing to eat anything outside of their comfort zone.
It can be challenging for parents, as they don’t always know when to intervene and let their children dictate what they will or won’t eat. I face this situation every day with my son, and it isn’t very easy for me because I’m a vegetarian.
Vegetarian recipes are not only healthier, but they also have a wide variety of flavors. One day, I made a veg lasagna that my son was not fond of, but he finally ate it and asked for more. This article will help you find some veggie recipes for picky eaters that they will love.
Why You Need To Feed Your Kids Vegetarian Meals
Before showing you some delicious recipes for your kids, I want you to know why eating vegetables may be suitable for your health and your kids. Since the human body is not equipped to digest meat, certain risks come with eating meat.
For example, bacon may have carcinogens in it. Veggie meals will provide your body with a healthier and wholesome diet.
Children who eat a vegetarian diet are more likely to have better nutrient intake than those who do not. They also tend to be at lower risk of developing health problems like Type II diabetes and obesity.
Black Bean Burger
The Black Bean Burger is a dish that has been around for decades but has only gained popularity in the last few years. This dish is a vegan alternative to beef which can be a healthy option for many.
Ingredients
- One can (15 ounces) of black beans, rinsed and drained.
- 2/3 cup dry bread crumbs
- One small tomato
- One jalapeno pepper
- One large egg
- One teaspoon minced fresh cilantro.
- One garlic clove
- One tablespoon olive oil
- Four whole-wheat hamburger buns, split
Directions
- Place beans in a food processor; cover and process until blended.
- Transfer to a large bowl and add the bread crumbs, tomato, jalapeno, egg, cilantro, and garlic.
- Mix until combined. Shape into four patties.
- In a nonstick pan, cook patties in oil over medium heat until lightly browned, 4-6 minutes on each side. Serve on buns; add toppings as desired.
Vegetable Pot Pie
The pot pie is a delicious dish that requires minimal effort to make. It is a hearty meal that is perfect for the cold winter months. It is also easy to make, and the ingredients are usually found in most pantries. The savory dish can be served as a main course or as an appetizer.
Ingredients
- One package (2 sheets, 17.3 ounces) puff pastry sheets
- 1/3 cup unsalted butter
- One cup diced red onions
- One cup diced carrots
- 1/2 cup diced celery
- One tablespoon minced garlic
- 1/2 teaspoon dried thyme
- 8 ounces sliced brown mushrooms
- 1 1/2 pounds russet potatoes
- One teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/3 cup flour
- 1 1/2 cups vegetable stock
- One cup whole milk, plus one tablespoon for egg wash
- One cup peas
- One tablespoon chopped parsley
- One large egg whisked
Directions
- Prepare the puff pastry by putting it overnight in the fridge. Before cooking it remove it for 40 min let it defrost on a grease sheet tray.
- Meanwhile, prepare the vegetables to be cooked. In a pot, add the butter. Once melted, then add your onions, carrots, celery, garlic and thyme
- Add mushrooms, potatoes, one teaspoon salt, and 1/2 teaspoon black pepper until the onions are tender and translucent. Stir and cook for 7 minutes.
- Sprinkle flour over the vegetables, stir and then cook for a bit. This will help reduce the raw flour taste
- Mindfully add the stock & milk to the gravy. Keep stirring until it becomes smooth and allow it to simmer for approximately 5-6 minutes while stirring.
- Stir the peas and parsley into the vegetable pot pie mixture, taste the filling, and season with salt and pepper as desired.
- Preheat the oven to 400°F and fill the ramekins about 3/4 cup
- Cut each pastry sheet in four and place it over the edges of the ramekin, allowing a little to hang over. Make 4 small cuts on top.
- In a small bowl, whisk together an egg and one tablespoon of milk. Brush the top and sides of the puff pastry with egg wash. Sprinkle with salt and pepper.
- Turn your oven to 400°F and when it is at that temperature, put the ramekins on a baking sheet. Bake for 15 minutes or until the puff pastry becomes puffy and gets a brown color.
Potato Soup
Potato soup is a hearty soup that is easy to make. Although potato soup can be heavy, it can also be light. To lighten up the soup, get rid of the cream and use milk instead. The potatoes are the star of this dish, so it is important they are prepared well.
Ingredients
- 3 pounds potatoes,
- One large onion
- One jar roasted sweet red peppers
- One small celery rib
- 6 cups chicken broth
- 1/2 teaspoon garlic powder
- 1/2 teaspoon seasoned salt
- 1/2 teaspoon pepper
- 1/8 teaspoon rubbed sage
- 1/3 cup all-purpose flour
- 2 cups heavy whipping cream
- One cup grated Parmesan cheese
- Two tablespoons minced fresh cilantro
Directions
- Place the potatoes, onions, sweet red pepper, garlic powder, salt, pepper, and rubbed sage in a slow cooker.
- Cook, covered, on low 5-6 hours or until potatoes are tender.
- Mix flour and 1/2 cup cream until smooth; stir into soup.
- .Stir in 3/4 cup cheese, cilantro, and remaining cream.
- Cook, covered, on low until slightly thickened, about 30 minutes.
- Serve hot with remaining cheese and garlic bread. It’s delicious.
Vegetarian Pizza
Pizza is a common food that many people enjoy. Some people enjoy eating vegetarian pizzas, which are typically made with olive oil instead of butter, which means less grease on the pizza and fewer calories. Vegetarian pizza is a pizza without meat, but it is also tasty like the meat one. Let’s give it a try
Ingredients
For the dough
- ½ cup warm water
- One tsp sugar
- One tsp dry yeast
- 2 cups all-purpose flour
- salt to taste
- 3 tbsp olive oil
- water as required
For toppings
- 3 tbsp tomato sauce
- Five mushrooms
- 3 tbsp onion
- ¼ cup capsicum
- Nine pickled jalapeños
- ¼ cup black olives
- ½ cup mozzarella cheese
- ½ tsp oregano / Italian seasonings / mixed herbs
Directions
- Take warm water, sugar, and dry yeast in a large mixing bowl and give a quick mix.
- Allow it to rest for 5 minutes.
- Add flour, salt, and olive oil.
- Knead the dough, adding water as required.
- Tuck the dough and form to a ball.
- Place in a large mixing bowl, cover rest, and rise in a warm place for about 2 hours.
- Punch the dough with a fist to release down the air.
- Place the dough on the dusted pizza plate or tray and flatten it by stretching with both hands.
- Spread the tomato sauce generously, leaving the sides slightly.
- Add the topping of your choice, then spread grated cheese and sprinkle Italian seasonings.
- Bake at 200 degrees for about 12 – 15 minutes. Remove and slice and serve pizza hot.
Cheese & Egg Grilled Sandwich
A cheese and egg grilled sandwich is a dish that is prepared by frying eggs and cheese on a slice of bread. It is liked by many people because it is easy to make and it tastes delicious.
Ingredients
- 6 slices whole-wheat bread
- Six medium cheese slices
- 1/2 teaspoon salt
- Six egg
- 1/2 teaspoon black pepper
- Two tablespoon butter
Directions
- First, lay the slice of bread on a clean surface. Spread butter onto one side of it, then wait for it to be needed later.
- In a nonstick pan on medium flame, melt butter. Once the butter has melted, put the eggs in the pan and cook them. Season with black pepper powder and salt for added flavor. Remove from heat once done cooking.
- Now, put another nonstick pan on medium flame and transfer the bread slices onto it.Cover the side of the bread with butter on it and add cheese onto it. Then, break the eggs and place them onto the sandwich
- Butter the top of each sandwich before adding the remaining bread pieces.
- Pan-fry the sandwiches until they are golden-brown and the cheese has melted. Serve them hot with dip of your choice. Your kids will love it.
Veggie Pasta Salad
Pasta salad is a staple food in many countries and for vegetarians and vegans alike. It is easy to make, delicious to eat and can be served as a side dish or as the main course. The ingredients can be mixed and matched to make a pasta salad that is both healthy and delicious.
Ingredients
- One pound of pasta ( I used spirals)*
- 1/2 red onion, thinly sliced
- 1/2 cup of grape or cherry tomatoes, halved or quartered
- One small green bell pepper,
- One can of sliced black olives.
- 1/4 cup of chopped fresh parsley
- Salt and pepper to taste
- 1/3 cup of olive oil
- Two tablespoons of white balsamic vinegar
- 1/2 teaspoon of oregano
- One teaspoon of garlic powder
- One teaspoon of onion powder
- 1/4 teaspoon of crushed red pepper
- Good pinch of sugar
Directions
- Cook pasta according to the package directions. Once cooked, drain and place in a bowl with cold water until cool enough to eat.
- If your pasta is cooking, go ahead and chop up your veggies & make your dressing while it cooks.
- Make the dressing by combining olive oil, vinegar, spices, and sugar. Whisk until combined and set aside.
- Combine pasta, veggies, parsley and dressing in large bowl. Toss until the pasta is fully covered in sauce..
- Salt and pepper to taste and ENJOY!!!
Mushroom Tacos
Mushroom tacos are a vegetarian’s best friend. They are a quick meal full of flavor and can be put together in a matter of minutes. You can make them spicy, filling them with peppers and onions, or you can keep it simple with a few spices and some vegan mayo. These mushroom tacos are the latter, perfect for a weeknight dinner when you’re in a rush.
Ingredients
Jalapenos Sauce
- ½, 1 or 2 jalapeños (depending on your spice preference)
- One cup cashews, soaked for at least 3 hours, then drained
- One cup water
- One tablespoon rice vinegar
- One tablespoon minced shallot
- ½ teaspoon garlic powder
- ½ cup chopped and peeled cucumber
- Squeeze of lemon
- Sea salt and freshly ground black pepper
- ¼ cup chopped chives
Tacos
- Two portobello mushroom caps stem removed
- Splash of olive oil
- Splash of soy sauce
- Splash of balsamic vinegar
- One large avocado, sliced
- One cup shredded red cabbage
- Handful of cilantro
- One jalapeño, thinly sliced, optional
- Six tortillas, flour or corn, warmed or grilled
Directions
- Heat your oven to 425°F. Halve the jalapenos, remove the seeds and membranes. Put them in a dry cast-iron pan or place on a cookie sheet and under the broiler until skin is black on outside and blistering. Remove from heat, put in shallow bowl covered with towel for 10 minutes
- Remove the stems and seeds of your jalapeños, place them in a blender with other ingredients. Blend until you get a smooth & creamy texture
- Slice the Portabello mushrooms. Place them on a plate, and then drizzle them with olive oil, soy sauce, balsamic vinegar, and freshly ground black pepper. Use your hands to coat the mushrooms on all sides so that they are evenly covered in those ingredients.
- Brush your grill pan with a little oil on a medium-high heat. Grill the mushroom slices for about 3-4 minutes on each side until you start to see some nice char marks.
- Assemble tacos with mushrooms, avocado, cabbage, cilantro, sliced jalapeños, if using. Serve with jalapeño sauce.
Veggie Fried Rice
Vegetarian fried rice is a dish that is made of cooked rice, vegetables, and spices. The vegetables can be fresh or canned. The dish originated in China and was initially made to use up leftover rice.
Ingredients
- Three tablespoons vegetable oil, divided
- One cup broccoli crowns and stems
- One cup chopped carrots
- One cup shredded cabbage
- One cup diced zucchini
- 1/2 cup thinly sliced bell pepper
- One cup frozen shelled edamame or peas.
- Three large eggs, beaten.
- Salt and freshly ground pepper, to taste
- 3 cups cooked white or brown rice
- One tablespoon fresh ginger.
- Two teaspoons finely minced garlic
- 1/4 cup low-sodium soy sauce, plus more for serving
- One tablespoon sesame oil, regular or spicy
- 1/2 cup thinly sliced scallions, white and light green parts, plus more for garnish
Directions
- Cook the veggies:
- Heat a wok over high heat until it is very hot. Add one tablespoon of oil, then add the broccoli, carrots, cabbage, zucchini pepper and edamame.
- Stir the vegetable regularly until they are firm and not too soft, usually for 4 minutes.Transfer them to a plate and set them aside.
- Add a bit of salt and pepper to the beaten eggs, then heat up another tablespoon of oil in the same wok on high heat. Add the beaten eggs and scramble quickly for around a minute. When they are cooked through, serve them up on a plate with some vegetables that have been brushed with soy sauce.
- Stir fry the rice:
- Quickly bring the wok back up to a high heat, then add the 1 tablespoon of oil. Once heated, add the rice and fry it until it turns golden brown in several spots, about 10-15 minutes
- Add ⅛ tsp ginger and garlic to the rice, then stir until they become fragrant. Add ½ tbsp soy sauce, 1/2 tsp sesame oil, and ⅛ cup scallions.
- Finish the stir fry:
- Return the vegetables & eggs to the wok with the rice, then cook them. When everything is combined & hot, add salt & pepper to taste for about 3 minutes.
- Garnish and serve:
- Add an extra splash of scallions on top, and serve right away, while passing soy sauce on the side for those who like it.
Spinach Lasagna
Spinach lasagna is a dish that is a variation of lasagna with spinach as an additional filling. The dish typically consists of lasagna noodles, tomato sauce, mozzarella cheese, ricotta cheese, fresh spinach, and eggs. Spinach lasagna can be served as a main dish or as an appetizer.
Ingredients
- 20 lasagna noodles
- Two tablespoons olive oil
- One cup chopped fresh mushrooms.
- One cup chopped onion
- One tablespoon minced garlic
- 2 cups fresh spinach
- 3 cups ricotta cheese
- ⅔ cup grated Romano cheese
- One teaspoon salt
- One teaspoon dried oregano
- One teaspoon dried basil leaves.
- ½ teaspoon ground black pepper
- One egg
- 3 cups shredded mozzarella cheese
- 3 cups tomato pasta sauce
- One cup grated Parmesan cheese
Directions
- Preheat oven to 350 degrees
- Bring water in a pot to a boil and add lasagna noodles. Cook for 8-10 minutes or until they are al dente. Drain the pasta and set it aside
- To thicken the sauce, cook mushrooms, onions, and garlic in a skillet over medium-high heat. Once the onions are tender, remove any excess liquid and allow it to cool.
- Cook the spinach for five minutes, then drain and squeeze out the excess water before chopping it.
- Combine ricotta cheese, Romano cheese, spinach, salt, oregano, basil, pepper, and egg in a bowl. Add cooled mushroom mixture.
- Beat with an electric mixer on low speed for 1 minute—Lay five lasagna noodles in the bottom of a 9×13 inch baking dish. Spread one-third of the cheese/spinach mixture over noodles.
- Sprinkle a cup of mozzarella cheese and 1/3 cup Parmesan cheese on top. Spread 1 cup pasta sauce over cheese. Repeat layering two times.
- Cover dish with aluminum foil and bake in a preheated oven for 1 hour, cool 15 minutes before serving.
Zucchini Quiches
Zucchini quiche is a recipe that is popular in many countries. There are many variations of zucchini quiche, but it is usually made with a pie crust and eggs. The filling of the zucchini quiche usually consists of zucchini, eggs, olive oil, onions, garlic, salt, and pepper.
Ingredients
- ½ (14.1-ounce) package refrigerated pie dough
- One tablespoon olive oil
- 4 cups sliced zucchini
- Three garlic cloves, minced
- ¾ teaspoon kosher salt, divided
- ½ cup of Onions
- One cup 1% low-fat milk
- 1 ½ tablespoon all-purpose flour
- ½ teaspoon freshly ground black pepper
- Three large eggs
- 2 ounces Parmigiano-Reggiano cheese
Directions
- Preheat oven to 425°.
- Roll the dough into a 12-inch circle and wrap it well in foil. Place some pie weights or dried beans on top of the foil before wrapping to ensure that the dough stays circular while cooking. Fit crust into 10-inch deep-dish pie plate shaping edges under, then fluting them so they form a raised edge.
- Bake at 200 degree for 12 minutes or until the edges are golden. Remove the foil and bake additional 2 minutes. Cool on a wire rack. Reduce oven temperature
- First, heat a large nonstick skillet over medium-high heat or to 350°. Add oil to the pan and then add zucchini and garlic, salt to taste. Sauté 5 minutes or until crisp-tender. Cool slightly.
- Arrange Basic Caramelized Onions over the bottom of crust; top with zucchini mixture. Combine remaining 1/2 teaspoon salt, milk, flour, pepper, eggs, and cheese in a medium bowl, stirring well with a whisk.
- Pour milk mixture over zucchini mixture. Bake at 375° for 35 minutes or until set. Let stand 10 minutes before serving.
Conclusion
The way that we feed our children is essential. It affects their development and health’s. Veggie recipes for picky eaters often end up being boring and without a taste. It can be delicious and stay healthy and trim with a diet centered around whole foods and how you prepared it for your kids.
We should not be eating any processed foods because they are unhealthy and make us feel sluggish. This is why we should focus on eating healthier ingredients like whole grains, fruits, and vegetables.
Hope you enjoy reading and will try these delicious recipes!
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