Category Archives: Vegetarian

Vegetarian

Eggy Pasta

Recipe: Eggy Pasta

Summary: A healthy and easy to prepare packed lunch idea!

kids lunchbox idea of eggy pasta with veg and chives

Eggs pack a mighty punch of essential vitamins and minerals that are essential for growing children. They are also high in protein which can help those on a vegetarian diet and with less than 80 calories per egg, they really are a wonder food!

This simple pasta dish is delicious eaten hot or cold and my fussy son loves it. It doesn’t take long to prepare, but I recommend you prepare it the night before and then leave it in the fridge overnight as you don’t want warm eggs in their lunchboxes.

I’ve given this recipe to my kids this morning in their packed lunches and I guarantee that their lunchboxes will be empty by the time they get home! Try it with yours!

Ingredients

  • 1 egg
  • 1 handful of pasta
  • carrots/peppers/chives (optional)

Instructions

  1. Boil the pasta and any additional veg until soft.
  2. Break the egg into a cup and beat.
  3. Add the beaten egg to your pasta over a medium heat until it is cooked.

Quick Notes

You can also serve this as a hot snack at the weekends or holidays. It’s filling and full of energy!

Variations

You could just use pasta and egg for a healthy and nutricious lunch. But you may also want to add some pepper and other veg into the mix. Try adding sweetcorn for even more taste.

Prep Time: 10 min

Diet type: Vegetarian

Diet (other): Low calorie, High protein

Meal type: lunch

Tangy Vegetarian Rice Salad

Recipe: Tangy Vegetarian Rice Salad

Summary: This rice salad is ideal for the summer as it’s refreshing and cool.

Tangy Vegetarian Rice Salad

Now it’s well known that rice should never be re-heated or eaten at room temperature because of the threat from bacillus cereus which is the food poisoning bug that rice can contain. So to avoid any risk at all I always buy my rice for salads, ready cooked from supermarkets and I never re-heat it. Pre-cooked rice bought from supermarkets is treated to extremely high temperatures to kill any bacteria that may be lingering, it’s then steamed to within an inch of its life, just to make doubly sure!

Ingredients

  • Two handfuls of cooked rice
  • Chopped cucumber
  • Frozen peas/sweetcorn
  • Natural yoghurt
  • Paprika
  • Coriander
  • Chopped peppers

Instructions

  1. First of all mix a dessertspoonful of natural yoghurt with a sprinkle of paprika and set to one side.
  2. Mix the rice and chopped vegetables together in a tub and add the yoghurt mixture.
  3. Sprinkle over some coriander and you’re done!

Quick Notes

The creaminess of the yoghurt goes really well with the cucumber and the paprika just gives it a bit of bite. The coriander adds a lovely zest to the finished product.

Variations

Use mint instead of coriander for a fuller flavour.

Prep Time: 5 min

Diet type: Vegetarian

Meal type: lunch

Contains one portion of their 5-a-day!

Vegetarian Curry Pasties

Recipe: Vegetarian Curry Pasties

Summary: A tasty alternative to sandwiches!

pasties filled with curried vegetables for packed lunches

I’ll make these pasties for tea and always make sure that I have two left over their their packed lunches. The ginger and curry powder add a nice warming spiceness to the pasties that make them perfectly edible when cold and kids love the fact that they have something other than sandwiches in their lunchboxes for a change! The recipe below is for 6 portions. I recommend making them in bulk even if you aren’t going to have them for tea as you can always freeze them and use them as emergency packed lunches for when you just can’t be bothered!

Ingredients

  • 2 large diced carrots
  • 1 finely sliced onion
  • 1 large potato diced
  • 1 cup small broccoli florets
  • 1 cup sweetcorn/peas
  • 10g shredded ginger
  • 1 tablespoon curry powder
  • 1 teaspoon coriander
  • 1 sheet of pastry

Instructions

  1. Turn on the hob and fry the onions, carrots and potato until browned, then add the broccoli and sweetcorn/peas and ginger and cook until soft.
  2. Stir in the curry powder and cook for a couple of minutes.
  3. Add a cup of water and let it simmer uncovered for around 15-20 minutes.
  4. Stir in the coriander, take it off the heat and let it cool completely.
  5. Roll out your pastry and cut out four circles.
  6. Brush the edges with milk and then add some of the filling to one side of the circle.
  7. Now fold over the other side and seal the edges.
  8. Cook for around 15 minutes on 180oC (gas 3).

Quick Notes

Don’t be tempted to overfill the pasties or the pastry will split.

Variations

You could also use any leftover meat to bulk this up.

Puff pastry or shortcrust pastry would be fine. I prefer puff pastry as it’s lighter and so that’s what I tend to use.

Prep Time: 30 min
Cooking Time: 15 min

Diet type: Vegetarian

Meal type: lunch

Cheese and Mango Pitta

Recipe: Cheese and Mango Pitta

Summary: A lovely fruity, zesty pitta bread sandwich for lunch!

pitta bread packed lunch with mango and cheese filling

 

I love combining new ingredients together and luckily Benita is more than happy to try anything I make. Some of my fillings are disasterous but this cheese and mango combination hits the spot and has become one of Benita’s favourite pitta bread fillings.

Ingredients

  • 1 pitta bread
  • Grated cheese
  • Fresh sliced mango
  • Sliced tomatoes
  • Sliced peppers

Instructions

  1. Cut the pitta bread in half and open each half up with your fingers carefully to make a hollow (don’t worry if the bread splits, mine always does!).
  2. Carefully try to butter the inside of the pitta bread. Now you will understand why everything is either sliced or grated as it’s much easier to insert into the pittas. The trick here is not to overfill the pitta bread or it will split.
  3. Once you’ve filled it, give it a little shake to make sure your contents reach the bottom.
  4. Place each half on top of one another and either wrap in clingfilm or put into an airtight container.

Quick Notes

This pitta bread combination also tastes gorgeous when slightly toasted!

Variations

If you can’t get hold of a fresh mango, then use a jar of mango chutney which works just as well!

Prep Time: 5 min

Diet type: Vegetarian

Meal type: lunch

Contains around 1 portion of fruit and 1 portion of veg as part of your child’s 5 a day.

Couscous Filled Wrap

Recipe: Couscous Filled Wrap

Summary: Liven up couscous by using it as a filling in a soft tortilla wrap!

savoury couscous and salad wrap for kids packed lunches

I was complaining to my sister that couscous was so plain and boring that no matter what I put it with, my kids would turn their noses up at it, which always annoyed me as couscous is a far healthier alternative to pasta. It’s high in riboflavin, vitamin B6 and folate as well as having more protein than rice or pasta making it ideal for vegetarians, plus it’s extremely low in fat. If only they would eat it!

So my sister suggested that I try incorporating some savoury couscous into a wrap. I tried it with Bethany and she announced it was delicious – much to my delight! I’ve yet to try it on Cai again, but at least now I have a recipe that allows me to use my overflowing stores of couscous!

Ingredients

  • A handful of dried couscous
  • Strips of pepper
  • A pinch of chinese 5 spice
  • Sliced baby tomatoes
  • Salad leaves
  • 1 medium wrap

Instructions

  1. Pour the couscous into a bowl and just tip enough boiling water over it to barely cover it.
  2. Stir in the chinese 5 spice and then leave for 5 minutes before fluffing up with a fork.
  3. Allow to cool.
  4. Spread the couscous over half the wrap and add together all the other ingredients.
  5. Roll up one side of the wrap as you would a swiss roll and press down firmly.
  6. Cut in half and try not to eat one of them!

Quick Notes

This is quite a filling wrap that will keep them going until teatime!

Variations

Add a little prosciutto to non-vegetarian lunchboxes for a slightly spicy kick.

Prep Time: 10 min

Diet type: Vegetarian

Meal type: lunch

Fruity Veggie Wrap

Recipe: Fruity Veggie Wrap

Summary: A sweet and tangy wrap ideal for kid’s lunchboxes

a refreshing fruity vegetarian tortilla wrap for kids lunchboxes

We all know what a sweet tooth kids have, so how can we exploit this sweeth tooth of theirs in a blatant attempt to get them to eat more fruit and veg? This fruity veggie wrap is sweet and zesty, full of flavour and perfect for summertime! The secret ingredient is honey but the other flavours combine to compliment the sweetness of the honey with the tangyness of the fruit and the fresh clean taste of crisp salad.

As well as being popular with all three of mine (although I have remove any green bits for Cai!) this recipe is also a hit with my wife and I’ve even found myself making one too many, so that I am compelled to eat the surplus!

Don’t be put off by the long list of ingredients – many can be substituted and some are optional so just work with what you have. On the plus side, once you have your ingredients ready, making it couldn’t be simpler!

Ingredients

  • 1 soft tortilla wrap
  • 1 splash soy sauce
  • 1 splash lime juice
  • 1 teaspoon honey 
  • grated zest of 1 small orange
  • 1 small carrot grated
  • 1 tablespoon cucumber cut into strips
  • 1 tablespoon chopped mango
  • 1 sliced radish
  • 1 spring onion finely sliced
  • 1 teaspoon of chopped mint
  • a handful of rocket

Instructions

  1. In a bowl mix together the soy sauce, lime juice, honey and orange zest.
  2. Add the rest of the ingredients and mix thoroughly making sure that they are all coated.
  3. Now spread the mixture onto the tortilla leaving around 2 inches on either side.
  4. Roll the tortilla away from you and press down firmly. (You may need a little butter to seal the edge.)

Quick Notes

To stop your filling falling out of your wraps, tuck in the edges as you roll it to keep ingredients firmly inside.

Variations

Instead of mango you could use pineapple, apricots or dried fruit such as sultanas. Try coriander instead of mint for a milder taste.

Prep Time: 10 min

Diet type: Vegetarian

Meal type: lunch