Vegetarian Meal Ideas for Families

Black Bean Taco Lettuce Wraps

Black beans make a simple, budget-friendly vegetarian filling for wraps, tacos, salads, or rice bowls.

Ingredients

• 2 tablespoons olive oil
• 1 can black beans, drained and rinsed
• 2 tablespoons water
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper, optional
• 1/4 teaspoon oregano
• Salt and pepper, to taste
• 1/2 red bell pepper, finely diced
• Large lettuce leaves for wrapping
• Guacamole, optional

Directions

1. Heat olive oil in a skillet over medium heat.
2. Add black beans, water, cumin, chili powder, paprika, cayenne, oregano, salt, and pepper.
3. Cook for 4-5 minutes, stirring occasionally, until the beans are warmed through.
4. Remove from heat and stir in diced bell pepper.
5. Spoon the bean mixture into lettuce leaves.
6. Top with guacamole if desired and serve warm.

Vegetarian Minestrone Soup

This hearty vegetable soup is packed with vegetables and works well for lunch, dinner, or freezer meals.

Ingredients

• 1 onion, chopped or grated
• 3 cloves garlic, minced
• 2 stalks celery, chopped
• 2 carrots, diced
• 1 small bag frozen corn
• 1 small bag frozen green beans
• 1 can chopped tomatoes, 28 ounces
• 1 can tomato paste
• 3-4 potatoes, peeled and diced
• 1/2 head cabbage, chopped
• 1 teaspoon basil
• 1/2 teaspoon pepper
• 2 teaspoons salt
• 1/2 teaspoon oregano
• 2 bay leaves
• 4 cups vegetable broth
• 8 cups water

Directions

1. In a large soup pot, sauté onion and garlic until softened.
2. Add celery, carrots, corn, green beans, tomatoes, tomato paste, potatoes, and cabbage.
3. Stir in basil, pepper, salt, oregano, bay leaves, vegetable broth, and water.
4. Bring to a simmer and cook for about 30 minutes, or until the vegetables are tender.
5. Remove bay leaves before serving.

Lentil Soup

Vegetable Lasagna

Vegetable lasagna is a hearty meatless dinner that uses familiar pasta and sauce while adding more vegetables.

Ingredients

• Lasagna noodles, uncooked
• 1 small bunch broccoli, cut into small pieces
• 2 carrots, shredded
• 4 cups spaghetti sauce or 1 large jar
• 2 green or red bell peppers, chopped
• 1-2 tablespoons olive oil
• 2 tablespoons dried parsley
• 1 cup vegan cheese or shredded cheese for the top, optional

Directions

1. Preheat oven to 350 degrees.
2. Sauté vegetables in olive oil until slightly softened.
3. Add spaghetti sauce and simmer for 8-10 minutes.
4. Spread a thin layer of sauce on the bottom of a baking dish.
5. Add a layer of uncooked lasagna noodles.
6. Continue layering sauce and noodles until the dish is full.
7. Top with cheese if desired.
8. Bake for 35-40 minutes, or until noodles are tender.

Homemade Tomato Sauce

Use this simple tomato sauce for pasta, pizza, casseroles, spaghetti braid, or vegetable lasagna.

Ingredients

• 1 cup onions, chopped
• 1 clove garlic, crushed
• 3 1/2 cups tomatoes, peeled and pureed
• 2/3 cup tomato paste
• 1/2 cup water
• 1 teaspoon oregano
• 1/2 teaspoon basil
• Salt and pepper, to taste
• 1 tablespoon olive oil

Directions

1. Heat olive oil in a saucepan.
2. Sauté onions and garlic until softened.
3. Add pureed tomatoes, tomato paste, and water.
4. Season with oregano, basil, salt, and pepper.
5. Simmer until thickened.
6. Serve over pasta or use in vegetarian casseroles.

Baked Potato with Avocado

A baked potato topped with avocado is a simple vegetarian lunch or dinner that kids can customize.

Ingredients

• 1 medium potato per person
• 1 avocado, sliced or mashed
• Salt and pepper, to taste
• Optional toppings: beans, salsa, cheese, corn, tomatoes, or chopped herbs

Directions

1. Preheat oven to 350 degrees.
2. Poke each potato with a fork.
3. Wrap potatoes in foil.
4. Bake for 30-45 minutes, or until tender.
5. Cut open and top with avocado and seasonings.
6. Add any extra toppings your family enjoys.

Meatless Stuffed Bell Peppers

These stuffed peppers are filled with rice, vegetables, tomato sauce, and seasonings. They make a complete meatless dinner.

Ingredients

• 6 bell peppers
• 1 vegetable bouillon cube
• 3 cups water
• 2 cups rice
• 1 onion
• 1 carrot
• 1-1 1/2 cups tomato sauce
• 1-2 tablespoons olive oil
• Pinch of salt and pepper
• 1 tablespoon mixed herbs or Italian seasoning
• Optional: vegan shredded cheese for topping

Directions

1. Preheat oven to 350 degrees.
2. Cut the tops off the peppers and remove seeds.
3. Boil peppers for several minutes until they begin to soften.
4. Remove peppers with tongs and place in a casserole dish.
5. Heat oil in a frying pan.
6. Grate onion and carrot into the pan and sauté for 1 minute.
7. Add rice and bouillon cube. Stir several minutes until rice turns glossy.
8. Add water, cover, and simmer until rice is tender.
9. Let rice cool slightly, then stir in tomato sauce, salt, pepper, and Italian seasoning.
10. Stuff rice mixture into peppers.
11. Bake for 20 minutes.
12. Top with cheese, if desired, and bake 5 more minutes.