14 Easy Vegan Lunch Ideas For Your Kids

14 Easy Vegan Lunch Ideas For Your Kids

This list of 14 excellent vegan lunch meals is perfect if you're seeking vegan lunch ideas for home or school. In one location, there are so many wonderful vegan sandwiches, salads, wraps, and more!

Mango And Mint Rice Paper Rolls

1. Mango And Mint Rice Paper Rolls

Prep time: 20 minutes | Total time: 20 minutes | Servings: 6

Ingredients For The Rice Paper Rolls

  • Vietnamese rice paper: 6 sheets
  • Avocado: 1
  • Cucumber: 1
  • Small carrots: 3
  • Mango: 1
  • Green onions, cut into rings: 3
  • Purple cabbage, cut into thin strips: 1 cup
  • Radishes thin slices: 6
  • Cup fresh mint: 1 cup
  • Cut into thin strips lettuce: 2-3 cups
  • Cups cooked glass noodles: 1-1½ cups

Ingredients For The Fried Sesame Tofu (Optional):

  • Block firm tofu: 7 oz.
  • Sesame oil: 1 teaspoon
  • Soy sauce: 1 tablespoon
  • Sesame seeds: 1 tablespoon

Ingredients For The Peanut Dipping Sauce:

  • ● Cup chunky peanut butter: ¼ cup
  • ● Soy sauce: 2 teaspoons
  • ● Minced Garlic: 1 clove
  • ● Warm water: 3-4 tablespoons
  • ● Sriracha sauce: ½ teaspoons

Method

  1. Avocado, carrots, mango, lettuce, and purple cabbage should all be cut into stripes.
  2. Fill a shallow basin with water and dip the rice papers in it so that they are moderately moist on both sides once you've finished chopping the vegetables. Don't soak them for too long or they'll get too soft.
  3. To begin, prepare the tofu (which is optional but really tasty), In a medium-sized skillet, heat the sesame oil and cut the tofu into thin strips (approximately 0.10 inch thick). Cook for about 4 minutes, or until the tofu is golden and crispy, adding the tofu and soy sauce as needed. Cook for another minute after adding the sesame seeds.
  4. After the rice papers have been soaked, fill them with the vegetables and tofu and wrap them like a burrito. I think it's best to put the filling in the center, then roll it up and fold the two side flaps in.
  5. Then create the dipping sauce with peanuts, Combine the peanut butter, soy sauce, garlic, warm water, and sriracha sauce in a medium mixing bowl.
  6. With the peanut dipping sauce, serve the rice paper rolls. You can enjoy the Rice Paper Rolls with your kids!

Sandwich With Chickpea Salad

2. Sandwich With Chickpea Salad

Prep time: 10 minutes | Total time: 10 minutes | Servings: 2

Ingredients

  • Chickpeas: 1 can
  • Vegan mayo: 3 tablespoons
  • Lemon juice: 2 teaspoons
  • Garlic powder: 1 teaspoon
  • Chopped red onion: ¼ cup
  • Chopped celery: ¼ cup
  • Bread: 4 slices
  • Salt and pepper to taste
  • Toppings of choice

Method

  1. Chickpeas should be drained and rinsed. Add to a mixing bowl and mash with a fork until desired texture is achieved.
  2. Combine the remaining ingredients in a mixing bowl. If you want more wetness, add additional vegan mayo, and season with salt and pepper to suit.
  3. Put together your sandwiches! Toss in some lettuce, tomato, cucumber, avocado, or whatever else you choose.
  4. Refrigerate for up to three days. It can be a great vegan lunch Idea for you and your family

Mexican Quinoa

3. Mexican Quinoa

Prep time: 5 minutes | Cook time: 20 minutes | Servings: 4

Ingredients

  • Red onion chopped: 1 small
  • Garlic, minced: 3 cloves
  • Bell peppers, chopped: 2
  • Quinoa, uncooked and pre-rinsed: 1 cup
  • Vegetable broth: ½ cup
  • Canned diced tomatoes: 3 cups
  • Can black beans: 15 oz. can
  • Frozen corn: 2 cups
  • Paprika powder: 1 tablespoon
  • Cumin: ½ tablespoon
  • Juice of one lime
  • Green onions: 2
  • Fresh parsley, chopped: 1 cup
  • Salt to taste
  • Black pepper to taste
  • Red pepper flakes
  • Avocado to serve

Method

  1. In a large saucepan or skillet, heat the oil and sauté the onion for 2-3 minutes, or until transparent. Then, on high heat, add the garlic and bell pepper and sauté for another 2 minutes.
  2. Except for the lime juice, green onions, and parsley, combine the remaining ingredients.
  3. Cook for 20 minutes with the lid on. Because the temperature can fluctuate, check with a wooden spoon every now and then to make sure your quinoa isn't burning or sticking to the bottom of the pan. Reduce the heat if this is the case.
  4. Season with salt, pepper, and red pepper flakes after adding the lime juice, green onions, and parsley. Serve with a dollop of avocado on top.

Fritters With Vegetables And Potatoes

4. Fritters With Vegetables And Potatoes

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 12

Ingredients For The Vegetable Potato Fritters

  • Red lentils: 3/4 cup
  • Red onion, chopped: 1
  • Garlic: 2 cloves
  • Raw Potatoes: 2
  • Carrot: 1
  • All-purpose flour: 5 tablespoons
  • Smoked paprika powder: ½ teaspoon
  • Regular paprika powder: 1 teaspoon
  • Marjoram: 1 teaspoon
  • Pinch of Salt
  • Black pepper to taste

Ingredients For The Sriracha Mayonnaise

  • Vegan mayonnaise: 3 tablespoons
  • Tomato paste: 1 teaspoon
  • Garlic powder: 1 teaspoon
  • Smoked paprika powder: ½ teaspoon
  • Pinch of salt
  • Black pepper to taste
  • Sriracha sauce to taste

Method

  1. Cook the red lentils according to the package directions. Potatoes and carrots should be peeled and grated.
  2. Combine them with the cooked red lentils, garlic, onion, flour, and spices in a large mixing dish and toss well.
  3. In a big pan, heat some oil and add roughly 1 ½ heaping tablespoons for each fritter. Cook for three to four minutes on each side in a nonstick skillet over medium heat. You can also bake them instead of frying them to make an oil-free variation (about 20 minutes, flipping halfway).
  4. Combine all ingredients for the vegan sriracha mayonnaise and whisk well.
  5. Serve the fritters with sriracha mayonnaise and a green salad. Hope your kids will enjoy it very much!

Spring Rolls With Vegan Salad

5. Spring Rolls With Vegan Salad

Prep time: 10 minutes | Cook time: 0 minutes | Servings: 8

Ingredients

  • Paper wrappers: 8
  • Lettuce leaves: 8
  • Red bell pepper: 1
  • Carrots: 2
  • Red cabbage thinly sliced: 1 cup
  • Rice vermicelli cooked noodles: 3 oz.
  • Prepared or homemade peanut sauce for dipping
  • A handful of fresh cilantro
  • A handful of fresh basil

Method

  1. Prepare all of your vegetables and arrange them in a buffet-style arrangement so they're ready to serve. You may substitute any other vegetables you choose. Chicken, shrimp, beef, or tofu can also be included.
  2. Fill a big bowl halfway with warm water and soften the rice paper by dipping it in for 5 to 10 seconds at a time. If your rice paper is cracking, it has most likely been dipped in water for an extended period of time.
  3. Place the rice paper on a flat surface after removing it from the water.
  4. Layer your veggies starting with the lettuce, then the cabbage, bell pepper, carrot, and rice vermicelli noodles, starting at one end of the rice paper and working your way to the other.
  5. Layer your vegetables on one end of the rice paper, starting with the lettuce and working your way up to the cabbage, bell pepper, carrot, rice vermicelli noodles, cilantro, and basil.
  6. Fold the rice paper end over the vegetables once and tuck the edges in. Once the edges have been tucked, keep rolling and tucking in the edges as closely as possible without ripping the paper until the seam is sealed.
  7. Serve right away with a dollop of peanut sauce!

Sesame Noodles With Vegetables

6. Sesame Noodles With Vegetables

Prep time: 10 minutes | Cook time: 14 minutes | Servings: 4

Ingredients

  • Brown rice spaghetti: 12 oz.
  • Shelled edamame: 1 cup
  • Shredded carrots: ¾ cup
  • Thinly sliced red bell pepper strips: ¾ cup
  • Sesame oil: 3 Tablespoon
  • Minced fresh garlic: 2 tablespoons
  • Coconut aminos: ⅓ cup
  • Rice vinegar: ½ tablespoon
  • Chilli paste: 1 teaspoon
  • Toasted sesame seeds: 2-4 tablespoon
  • Crushed red pepper flakes as much as preferred
  • Sliced green onions as much as preferred

Method

  1. Begin by bringing 3 quarts of water to a boil.
  2. Prepare all of your vegetables while the water is heating up: mince the garlic, slice the red pepper and green onions, remove the edamame from their shells, shred the carrots if you didn't buy them already shredded. Set aside all of the vegetables until you're ready to use them.
  3. Set the timer for 11 minutes after adding gluten-free spaghetti noodles to boiling water, as directed on the package. (If you're using a different brand of pasta, follow the package recommendations.)
  4. Combine sesame oil and minced garlic in a large skillet or Dutch oven. Cook, stirring occasionally until the garlic is aromatic and just beginning to brown.
  5. Stir in the coconut aminos, rice vinegar, and chilli paste with a skillet-safe spoon.
  6. Stir together the edamame, shredded carrots, and sliced red peppers in the skillet. Cook for 3 minutes over medium heat to combine flavours and reheat the vegetables. Turn the heat off.
  7. Add the gluten-free spaghetti noodles to the skillet after draining them. Stir until all of the noodles are coated with sauce and the vegetables are well distributed.
  8. If preferred, top with toasted sesame seeds, red pepper flakes, and green onions.
  9. Serve with a side of sesame seeds, red pepper flakes, and green onions for everyone to add to their liking. My kids love it very much.

Vegan Chicken Salad With Pickles

7. Vegan Chicken Salad With Pickles

Prep time: 10 minutes | Cook time: 5 minutes | Servings: 2

Ingredients For The Dressing

  • Vegan mayo: ¾ cup
  • Mustard: 1 Tablespoon
  • Pickle juice from a jar of dill pickles: 1 Tablespoon
  • Salt or more to taste: ½ teaspoon
  • Garlic minced: 1 clove

Ingredients For The Salad

  • Bag soy curls: 8 ounce
  • Diced dill pickles: ½ cup
  • Celery diced: 4 stalks
  • Green onions sliced: 4
  • Large handful of parsley

To serve:

  • Pretzel buns
  • Lettuce
  • Avocado

Method

  1. To create the dressing, combine all of the dressing ingredients in a small bowl and whisk to combine.
  2. Remove from the equation.
  3. To make the salad, place the cooked protein in a large mixing dish.
  4. Green vegetables, such as celery, onions, pickles, and parsley, should be chopped.
  5. Pour the dressing over the items and toss to combine.
  6. Serve! This is delicious in a large pretzel bun with lettuce and avocado, but it's also delicious in a wrap or on its own!

Tijuana Torta

8. Tijuana Torta

Prep time: 10 minutes | Cook time 15 minutes | Servings: 4

Ingredients

  • Can black beans: 15: ounce
  • Prepared salsa: 3 tablespoons
  • Chopped pickled jalapeno: 1 tablespoon
  • Ground cumin: ½ teaspoon
  • Ripe avocado: 1
  • Minced onion: 2 tablespoons
  • Lime juice: 1 tablespoon
  • Long baguette: 16: to 20-inch
  • Shredded green cabbage: ⅓ cups

Method

  1. In a small bowl, combine the beans, salsa, jalapeño, and cumin. In a separate small bowl, mash the avocado with the onion and lime juice.
  2. Baguette should be cut into four equal lengths. Each component should be cut in half horizontally.
  3. Remove the majority of the soft bread from the center, leaving only the crust. The bean paste, avocado combination, and cabbage should be evenly distributed among the sandwiches. Serve by halves each one.

Lentil And Bean Salad

9. Lentil And Bean Salad

Prep time: 7 minutes | Cook time: 18 minutes | Servings: 2

Ingredients

  • Dried red lentils: ¾ cup
  • Kidney beans: 1 can
  • Red bell pepper: 1
  • Spring onions: 3/4
  • Salt and pepper to taste

Optional

  • Garlic: 2 cloves
  • Tomato puree: ½ cup
  • Wholegrain bread: 2 slices

Method

  1. If using dried red lentils, follow package directions (or simply combine 1 part red lentils with 1.5 parts water and a pinch of salt in a pot). Bring to a boil, then reduce to low heat and cook the lentils for 12-15 minutes, depending on how soft you prefer them. When the lentils are done, season with a bit of extra salt. Alternatively, for added flavour, boil them in vegetable broth).
  2. Meanwhile, chop the bell pepper and spring onions. Grate the garlic as well.
  3. Toss all of the ingredients, including the lentils and beans, into a large mixing bowl.
  4. Finally, if used, pour in the tomato sauce (as much as you like), stir well, taste, and season as needed.

Curried Squash Soup

10. Curried Squash Soup

Prep time: 10 minutes | Cook time: 25 minutes | Servings: 6

Ingredients

  • Olive oil: 1 tablespoon
  • Butternut squash, peeled, deseeded and diced: 1
  • Diced  carrot: 200g
  • Curry powder containing turmeric: 1 tablespoon
  • Red lentil: 100g
  • Low-sodium vegetable stock: 700ml
  • Reduced-fat coconut milk: 1 can
  • Coriander and naan bread to serve

Method

  1. Another delicious vegan lunch idea for your kids. In a large saucepan, heat the oil, then add the squash and carrots. Cook for 1 minute, then whisk in the curry powder and cook for another 1 minute.
  2. Stir in the lentils, vegetable stock, and coconut milk until thoroughly combined. Bring to a boil, then reduce to low heat and cook for 15-18 minutes, or until everything is cooked.
  3. Blitz in a food processor or with a hand mixer until fully smooth. Season to taste and serve with naan bread and chopped coriander on the side.

Spinach Noodles Soup

11. Spinach Noodles Soup

Prep time: 2 minutes | Cook time: 7 minutes | Servings: 2

Ingredients

  • Vegetable broth: 3 cups
  • Mini noodles: ½ cup
  • Canned white beans: ½ cup
  • Fresh baby spinach: 1 cup
  • Any seasoning to taste garlic, pepper, etc

Method

  • Bring the broth to a boil in a medium-sized pot over high heat.
  • Cook for 5 minutes after adding the noodles (or adjust the time to the noodle you are using – just take 2 minutes off the recommended cooking time.)
  • Add the beans to the pot. Cook for 2 minutes more, or until the noodles are soft.
  • Remove the pot from the heat, add the spinach, and cover until wilted. Season to taste with salt and pepper.
  • Warm it up before serving!

Vegan Pizza

12. Vegan Pizza

Prep time: 2 minutes | Cook time: 2 minutes | Servings: 1

Ingredients

  • Flour: ½ cup
  • Baking powder: ¼ teaspoon
  • Baking soda: ⅛ teaspoon
  • Salt: ¼ teaspoon
  • Garlic powder: ¼ teaspoon
  • Basil: ¼ teaspoon
  • Water: ⅓ cup
  • Olive oil: 1 tablespoon
  • Apple cider vinegar: ¼ teaspoon
  • Pizza sauce: 2 tablespoons
  • Vegan cheese: ¼ cup
  • Sliced cherry tomato: 1
  • Pinch of dried oregano, parsley, or basil

Method

  1. Combine the flour, baking powder, baking soda, salt, garlic powder, and basil in a big, wide cup.
  2. Combine the water, olive oil, and apple cider vinegar in a mixing bowl.
  3. Microwave for 30-45 seconds, or until the top appears dry and crumbly.
  4. On top of the dough, spread the pizza sauce, then top with the cheese and dried herbs.
  5. 1 minute and 30 seconds more in the microwave Check to check if the crust has fully baked. If the dough is still doughy, microwave for 15 seconds at a time until it is cooked.
  6. Allow for a minute of cooling before eating.

Crab Cakes

13. Crab Cakes

Prep time: 15 minutes | Cook time: 5 minutes | Servings: 8

Ingredients

  • Cooked chickpeas: 2 cups
  • Artichoke hearts in brine drained and roughly chopped: 2 cans
  • Chopped red onion: ½ cup
  • Minced garlic: 2 cloves
  • Fresh lemon juice: 3 teaspoons
  • Celery chopped: 1 stalk
  • Dijon mustard: 2 teaspoons
  • Chopped parsley: ¼ cup
  • Chopped dill: 3 tablespoons
  • Panko bread crumbs: 1 cup
  • Vegan Worcestershire sauce: 2 teaspoons
  • Paprika: 2 teaspoons
  • Salt to taste
  • Black pepper to taste

Method

  1. Heat some oil in a pan and cook the chopped onion for 2 minutes. After adding the garlic, cook for another minute. Remove from the equation.
  2. In a large mixing bowl, mash the chickpeas with a fork. To add more texture, leave them partially intact. Season with salt and pepper the other ingredients (including the sautéed onion and garlic).
  3. Make a total of eight vegan crab cakes.
  4. In a large pan, heat some oil and sauté them for about 2-3 minutes on each side over medium heat, or until they're gently browned.

Walnut And Lentil Bolognese

14. Walnut And Lentil Bolognese

Prep time: 30 min | Cook time: 55 min | Servings: 8

Ingredients

  • Extra virgin olive oil: 2 tablespoons
  • Grated carrots: 1 cup
  • Minced celery: 1 cup
  • Finely minced, yellow onion: 1 cup
  • Minced large garlic: 4 cloves
  • Chopped walnuts: 1 cup
  • Dried lentils: 1 cup
  • Sea salt to taste
  • Water: 6 cups
  • Good quality marinara: (24) oz. jar
  • Garlic powder: 1 teaspoon
  • Italian seasoning: 1 teaspoon
  • Cooked wide pasta noodles, such as pappardelle.
  • Vegan parmesan cheese

Method

  1. Heat the olive oil in a large saucepan or braiser over medium heat. Cook, stirring occasionally, until the carrots, celery, and onions are soft about 6 minutes. Cook for 1 minute more, or until the garlic is fragrant.
  2. Add the walnuts and lentils, as well as the salt, water, marinara sauce, garlic powder, and Italian spice, and bring to a boil over high heat, stirring constantly.
  3. Reduce the heat to medium-low and cook, stirring periodically, for 45 minutes, or until the sauce thickens.
14 Easy Vegan Lunch Ideas For Your Kids

Conclusion

Although a vegan diet is generally healthy, it may deprive you of some nutrients such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D if you exclude animal protein. I hope all these vegan lunch ideas will cover the daily nutrition facts of your child.

I trust you enjoyed this article about the 14 Easy Vegan Lunch Ideas For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

 

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Your Opinion Is Important To Me

Do you have any questions or ideas? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on the 14 Easy Vegan Lunch Ideas For Your Kids, in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.

 

 

Here are links to some of my favourite articles:

How To Make Delicious Vegan Lobster Dishes

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6 Delicious Coconut-Crusted Vegan Shrimp Recipes

Best Vegan Restaurants In Baku, Azerbaijan

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37 Best Vegan Restaurants In Yerevan, Armenia

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