Quick & Easy Vegan Lunches for Kids: Part 1 – Healthy Recipes for Busy Parents
Back to School: Easy Vegan Lunches For Kids - Recipes for Busy Parents
We’re excited to introduce our brand-new series: Back to School – Easy Vegan Lunches for Kids Edition, created to inspire busy parents with quick, healthy, and delicious meal ideas for their little ones. We know mornings can be chaotic, so our goal is to help you prep easy vegan lunches ahead of time, making your mornings smoother and stress-free.
Why Choose Easy Vegan Lunches?
Finding easy vegan lunches that kids will love can be a challenge, but it doesn’t have to be! Our recipes are designed to be simple, nutritious, and, most importantly, kid-approved. By prepping meals like our Pea & Pumpkin Seed Falafel with Berry Crumble Bars, you’ll be able to whip up easy vegan lunches for kids in no time, ensuring your children enjoy a healthy, balanced meal at school.
The Health Benefits of Easy Vegan Lunches For Kids
Our easy vegan lunches aren’t just convenient, they’re also packed with nutritional benefits! Here’s why these ingredients are great for your kids:
- Peas are an excellent source of plant-based protein and fiber, which help keep kids full throughout the day while supporting their digestion. Learn more about the benefits of plant-based protein for kids at NutritionFacts.org.
- Pumpkin Seeds are rich in magnesium, iron, and zinc, which are essential for energy production and immune function. For more information on essential nutrients in plant-based diets for kids, visit One Green Planet.
- Berries are antioxidant powerhouses that protect against inflammation and support brain health—perfect for fueling learning and focus during school.
- Whole Grains, like those in our crumble bars, provide a slow release of energy, helping to maintain steady blood sugar levels throughout the day.
Including these ingredients in your children’s lunch ensures they are not only eating easy vegan lunches, but they’re also benefiting from essential nutrients that support growth and overall health. Learn more about the benefits of plant-based diets for kids at Forks Over Knives.
Time-Saving Tips for Easy Vegan Lunches For Kids
One of the greatest advantages of prepping easy vegan lunches for kids is the time you save. By spending a bit of time prepping ingredients like falafel and crumble bars over the weekend, your weekday mornings will run much more smoothly. Here are some quick tips to make the process even easier:
- Batch Cooking: Prepare larger quantities of falafel and crumble bars and store them in the fridge or freezer. That way, you have quick grab-and-go options for the whole week .
- Mix and Match: Pair the falafel with different veggies or dips each day to keep lunches exciting. Similarly, switch up the fruits in the crumble bars for a new flavor experience.
- Portion Control: Pre-pack your easy vegan lunches the night before using eco-friendly, reusable containers to save time and reduce waste.
The Importance of Balanced Easy Vegan Lunches for Kids
As a parent, ensuring your child receives a balanced meal every day is essential. A well-balanced vegan meal that includes a good mix of protein, fiber, and healthy fats can boost energy levels, improve focus, and support a healthy immune system. With these easy vegan lunches, you’ll be giving your child the fuel they need to succeed throughout the school day, while also helping them establish healthy eating habits that will benefit them in the long run.
Why You Should Join Our Plant-Based Community
Looking for more ideas for easy vegan lunches and plant-based recipes? Join our supportive community at Meet The Vegans. Access chef-led courses, exclusive recipes, and endless inspiration for making healthy, delicious meals for the whole family. Whether you’re new to vegan cooking or a seasoned pro, our platform is designed to help you thrive in your plant-based journey. Sign up today!
Mixed Maki and Inari Pockets
This Mixed Veg Maki and Rice Ball Inari Pockets recipe is a delicious and nutritious lunchbox option. It features bite-sized sushi rolls made with a blend of brown and white sushi rice, filled with fresh cucumber, avocado, and carrot. The inari pockets are stuffed with small rice balls, adding a touch of sweetness to the meal. It’s a simple yet fun way to enjoy a variety of flavors and textures in one easy-to-make lunch!
- Prep Time: 20
- Cook Time: 30
- Total Time: 50
Ingredients
- 1/4 cup white sushi rice
- 1/4 cup brown sushi rice
- 3/4 cup water (plus extra for rinsing the rice)
- 1 tbsp rice vinegar
- 1 tsp sugar
- 1/4 tsp salt
- 1/4 cucumber, julienned
- 1/4 avocado, sliced
- 1/4 carrot, julienned and lightly salted
- 2 sheets of nori (seaweed), cut in half
- 2–3 inari pockets (store-bought)
- Soy sauce, pickled ginger (optional)
Instructions
1. Prepare the Sushi Rice:
Using a Rice Cooker:
- Rinse the white and brown sushi rice together under cold water until the water runs clear.
- Add the rinsed rice and 3/4 cup of water to the rice cooker.
- Cook the rice according to the rice cooker instructions.
- Once the rice is cooked, transfer it to a bowl and let it cool slightly.
- In a small bowl, mix the rice vinegar, sugar, and salt until the sugar dissolves.
- Pour the vinegar mixture over the rice and gently fold to combine. Let it cool to room temperature.
Using the Hob:
- Rinse the white and brown sushi rice together under cold water until the water runs clear.
- Combine the rice and 3/4 cup of water in a small saucepan.
- Bring to a boil, then reduce the heat to low, cover, and simmer for about 25 minutes, or until the water is absorbed and the rice is tender.
- Remove the pan from the heat and let it sit, covered, for 10 minutes.
- In a small bowl, mix the rice vinegar, sugar, and salt until the sugar dissolves.
- Transfer the rice to a bowl and pour the vinegar mixture over it, gently folding to combine. Let it cool to room temperature.
2. Prepare the Vegetables:
- Cucumber: Julienne the cucumber into thin strips.
- Avocado: Slice the avocado into thin slices.
- Carrot: Julienne the carrot and sprinkle with a little salt. Let it sit for about 5 minutes, then gently squeeze out any excess moisture with a paper towel.
3. Make the Maki Rolls:
- Place a half sheet of nori shiny side down on a bamboo mat (covered with plastic wrap).
- Wet your hands and take a small handful of sushi rice. Spread it evenly over the nori, leaving about 1/2 inch at the top uncovered.
- Place a few pieces of cucumber, avocado, or carrot horizontally across the center of the rice.
- To roll the maki, place your thumbs at the back of the mat and fingers onto the ingredients. Roll forward once, pulling the mat back slightly, then continue rolling forward until the roll closes.
- Use a sharp knife to cut the roll into bite-sized pieces. Repeat for each vegetable combination.
4. Make the Rice Ball Inari Pockets:
- Take small amounts of the seasoned rice and shape it into small balls.
- Open an inari pocket gently and place two rice balls inside.
- Repeat for the second inari pocket.
5. Pack the Lunchbox:
- Place the mixed veg maki and rice ball inari pockets into the lunchbox.
- Include a small container of soy sauce, and add pickled ginger and wasabi if desired.
Notes
- Rice Blend: Use a mix of brown and white sushi rice for a balance of flavor and nutrition.
- Seasoning the Rice: Properly season the cooked rice with a mixture of rice vinegar, sugar, and salt to enhance its flavor.
- Salting the Carrots: Lightly salt the julienned carrots to draw out excess moisture and maintain their crunch.
- Rolling Technique: Use half a sheet of nori for each maki roll and keep the rice layer thin for easier rolling. Use your thumbs to guide the mat and roll forward gently, not letting the mat get tangled.
- Inari Pockets: Shape small rice balls and place two into each inari pocket for a sweet and savory combination.
- Serving: Pack the sushi rolls and inari pockets with a small container of soy sauce and optional pickled ginger and wasabi for dipping.
Nutrition
- Calories: 450
- Sugar: 5g
- Sodium: 50mg
- Fat: 10g
- Carbohydrates: 75g
- Fiber: 6g
- Protein: 10g
Chocolate Japanese Pancakes
These Banana Pancakes with Chocolate Sunflower Seed Spread are a delicious and wholesome breakfast treat. The fluffy pancakes are made with mashed banana and coconut oil for a hint of natural sweetness, while the rich chocolate sunflower seed spread adds a decadent, nutty flavor. Perfect for a weekend brunch or a special breakfast, these pancakes are both easy to make and packed with plant-based goodness.
- Prep Time: 15
- Cook Time: 20
- Total Time: 35
Ingredients
Pancake Ingredients:
- 80 g (1/3 cup) mashed banana
- 50 g maple syrup
- 30 ml (2 tbsp) water
- 1 tsp lemon or lime juice
- 10 ml (2 tsp) coconut oil, plus 5 ml (1 tsp) for frying
- 1 tsp vanilla extract
- 125 g (1 cup) plain flour
- 1 1/2 tsp baking powder
- Scant 1/2 tsp baking soda
Chocolate Sunflower Seed Spread Ingredients:
- 2 3/4 cups (330g) shelled, roasted, and unsalted sunflower seeds
- 1 cup coconut sugar
- 1/4 cup + 2 tsp (23g) unsweetened cocoa powder
- 1 tsp salt
Instructions
1. Make the Chocolate Sunflower Seed Spread:
- Add sunflower seeds to a high-powered blender and blend until smooth and creamy, with a texture similar to honey. Stop to scrape down the sides as needed.
- Add the sugar, cocoa powder, and salt. Blend until fully incorporated and smooth.
- Transfer the spread to a glass jar or airtight container. Store in a cool, dry place or refrigerate for longer shelf life.
2. Prepare the Pancake Batter:
- Mash the banana well and mix with the maple syrup , water, lemon juice, 10 ml (2 tsp) coconutoil, and vanilla extract. Add 120 ml (1/2 cup) water, starting with half the water if using maple syrup, then adding more as needed.
- Transfer the mixture to a medium-sized mixing bowl and sift in the flour, baking powder, baking soda.
- Using a spatula, fold the flour into the wet mixture gradually to minimize lumps.
- Cover the batter with a plate and set aside in the fridge for 15 minutes.
3. Cook the Pancakes:
- After chilling, if the batter is too thick, add 15 ml (1 tbsp) of water to ensure it’s runny enough to form round pancakes.
- Heat a medium non-stick frying pan over low-medium heat and lightly grease with a bit of oil using a paper towel.
- Ladle a three-quarter filled ¼ measuring cup of batter into the pan. Cook undisturbed for about 3 minutes, until tiny bubbles appear and burst on the surface. Flip and cook for 1 minute on the other side.
- Place on a drying rack to cool. Adjust the heat as necessary to prevent burning.
4. Assemble the Pancakes:
- Spread a heaped teaspoon of the chocolate sunflower seed spread on top of a cooled pancake and cover with another pancake to make a sandwich.
- Optionally, wrap each sandwich in clingfilm to fuse them together better.
Notes
- Natural Sweetness: Using mashed banana and coconut sugar gives the pancakes a natural sweetness, reducing the need for added sugars.
- Coconut Oil: Adds a subtle coconut flavor and helps achieve a perfect golden-brown finish on the pancakes.
- Blending the Sunflower Seeds: Make sure to blend the sunflower seeds until smooth and creamy for the best texture in the chocolate spread.
- Batter Consistency: After chilling, check the batter consistency; if it’s too thick, add a bit more water to ensure it spreads evenly in the pan.
- Cooking Tips: Cook pancakes on low-medium heat to avoid burning and ensure they cook through evenly.
- Optional Dipping Sauce: The raspberry dipping sauce adds a fruity contrast to the rich, nutty flavors, but it’s optional if you prefer a simpler serving.
Nutrition
- Calories: 320
- Sugar: 15g
- Sodium: 170mg
- Fat: 15g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 7g
If You Liked This Recipe, You Might Also Like:
For a refreshing and delectable vegan dessert, check out our Nut-Free Mango and Passionfruit Frozen Yogurt Bars! This tropical delight is perfect for a light and guilt-free treat, bursting with the vibrant flavors of mango and passionfruit. Try the recipe here and enjoy a plant-based, nut-free dessert that’s perfect for any occasion!
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