A balanced vegetarian diet can offer adequate nutrition and energy for anyone, including kids. When planning vegetarian meals for children, include foods offering iron, calcium, protein, vitamin D, vitamin B12 and zinc, since these nutrients are sometimes lacking in vegetarian plans. In addition to providing adequate nutrients, vegetarian meals for kids should also contain minimal added saturated fat, refined flours and sugars. Whether your child eats eggs and dairy as part of a vegetarian plan or is vegan, healthy meals can taste good and be fun to eat.
Tacos
Kids often enjoy tacos because they can build them to meet their taste preferences. Tacos are appropriate for breakfast, lunch or dinner. Use whole wheat or corn tortillas as a wrap. Offer kids scrambled eggs, or stir-fried silken tofu as a vegan option, for breakfast tacos. Stewed black beans or lentils make good lunch-time or dinner taco fillings. Offer a variety of toppings such as salsa, chopped peppers, shredded soy or dairy cheese and avocado. As a side dish, provide brown rice cooked with canned diced tomatoes, minced onion and cumin. Any of these tacos provide fiber, protein from the beans, eggs or tofu, whole grains and multiple servings of vegetables.
Pasta
Refined white pasta is sometimes a vegetarian staple, but it provides minimal nutrition. Serve kids whole-grain versions made with whole wheat flour, spelt flour or quinoa flour. Classic marinara sauce is an easy option. Add broccoli or leafy greens like spinach to the sauce for some calcium. Mix cooked pasta with white beans and spinach, and add parmesan cheese if your child eats dairy. Make a mock lasagna with whole-wheat noodles, crumbled firm tofu, marinara sauce, zucchini and a bechamel sauce made from olive oil, whole-wheat flour and unsweetened soy milk. Top with soy or cow's cheese. In addition to providing fiber, whole-grain pasta is also a source of B vitamins. Cheese, milk, soy milk and tofu provide some calcium and vitamin D. Tofu is also a source of zinc.
Soup
Soup appeals to kids and is an easy way to fit in multiple nutrients without meat. Create a soup by heating vegetable broth, adding whole-wheat pasta, chopped vegetables and chickpeas, for iron. Have your child help you make a side sandwich on whole-wheat pita with hummus -- for protein -- sliced tomatoes and shredded carrots. Creamy tomato soup, made with milk or enriched soy milk, provides calcium. Serve with a bowl of popcorn topped with olive oil spray and nutritional yeast -- a cheesy-tasting product that is a vegan source of vitamin B12. Make a kid-friendly black bean soup made by pureeing a can of black beans with salsa and vegetable broth and top with crumbled firm tofu, cilantro and baked tortilla chips.
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