Happy Herbivore Blog

April 10, 2012

Plant-Based (Vegan) Meals for Teens

Over the weekend, a couple of my cousins came to visit us in Colorado. I was looking forward to seeing them, of course, but also excited to dazzle them with healthy, plant-based food. (Oh how I love to serve skeptical omnivores!)

I was 5:5 all weekend (they loved and raved about everything I made) and my youngest cousin decided by the end of the trip that she was going to go plant-based!

I couldn't be more thrilled -- or proud! Only catch? While her family is supportive of her choices, they're not on board with it themselves so she'll have to fend for herself pretty often.

That's when I took to Facebook, asking the Herbies for some easy meals my 13yo cousin can make herself... suggestions beyond bean burritos and pb&j (which I'd already suggested). Over 100 comments poured in:

Teen Vegan Recipes:

  1. Whole wheat (or GF) pasta with chickpeas, spinach, olives & marinara sauce or Italian dressing instead. 
  2. Potatoes (cooked in the microwave) with vegetarian chili (canned) on top, or beans, salsa and hot sauce on top.
  3. Sweet potatoes (cooked in the microwave) with vegetarian baked beans (canned) on top.
  4. Vegetarian baked beans and crumbled corn chips mixed with broccoli florets. 
  5. Black bean tacos (put beans in taco shells with fixings).
  6. Noodles with peanut butter and frozen stir-fry vegetables. 
  7. Vegan yogurt with granola or grape nuts and fruit (oats work too!).
  8. Hummus & vegetable wraps.
  9. Oatmeal with lots of different fruits and nuts. 
  10. Cous cous (made in microwave) with veggies and Italian dressing. 
  11. "International Stew" from the Esselstyns: 1 can diced tomatoes with chilis, 1 can black beans and 1 can of corn. Heat and eat.
  12. Microwaveable products (like Amy's or Boca Burgers)

HH Teen Recipes:

  1. Quick Queso (p. 263, HHC) with salsa and black beans 
  2. Quick Black Bean Burgers 
  3. HH Smoothies like PB Cup or Neapolitan 
  4. Chickpea Tacos 
  5. Salsa Chickpea Lettuce Wraps
  6. Easy Enchiladas (from the Meal Plans)
  7. Eggless Egg Salad
  8. Creamy Carrot Soup (pg. 62, HHC)
  9. Black Bean & Salsa Soup 
  10. Fruit Salads
  11. Stir-Fry frozen vegetables over rice (microwave) and a flavorful sauce, such as teriyaki
  12. Mole Sauce (pg. 284, EHH) to go over rice and tofu
  13. Cheater GNut Stew (pg. 107, EHH)
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