Your teenaged kid has informed you they want to be vegetarian, and you want to be supportive… until you realize you’re a family of meat-eaters and have no idea what to cook! Here are some tips for cooking for a vegetarian teen.
1. Substitute
Who wants (or has time) to make multiple meals? Cook one meal and alter it slightly to suit your vegetarian.
If your nightly meal is meat with potatoes/rice and a vegetable, your teen can eat the same starch and veggies. Cook meat for your meat-lovers, and also make an “entree” like a veggie sausage or marinated tofu steak to go on their plate.
Pasta with meat sauce? Set some sauce aside before you add the meat, so your vegetarian can have pasta with marinara, or mix in some tofu crumbles.
Hot dogs or hamburgers? Throw a veggie dog or veggie burger on the grill (and cook an extra one for her lunch tomorrow).
Pizza? Order or make one with just veggies.
Making soup? Try the same recipe meat-free, then add a protein like edamame, chickpeas, or cannellini beans.
2. Fill them up
Vegetarian diets (particularly vegan) may be lower in calories and less filling, so make sure your growing teen has some hearty options to keep them satisfied.
Once a week, have them make a bean salad using whatever ingredients they like (rinsed canned black beans, kidney beans, chickpeas, thawed frozen corn, diced red onion and red pepper, olive oil, pepper and other spices). This can be their “entree” any night and is also portable for lunches on the go.
Some great vegan “entrees” include:
- hummus with pita chips or pita bread, olives, and veggies to dip
- a large garden salad with soy nuts, walnuts or slivered almonds, and dried blueberries
- vegetarian chili
- make-your-own pita pockets with lettuce, tomato, avocado, black beans, and soy cheese
3. Easy snacking
Chances are your vegetarian teenager has a busy lifestyle and needs help preparing snacks on the go. Consider making extra of an evening’s “entree” for them to take for lunch tomorrow. Great portable snacks are pretzel sticks with nut butter or a breakfast smoothie made with dairy or non-dairy milk and any combination of fruits, veggies, and nut butters.
4. Eating out
It’s increasingly easy to find vegetarian options on restaurant menus. Most restaurants that serve hamburgers offer a veggie burger. Many chefs are willing to make a vegetarian version of a menu item (like making a Reuben sandwich with sauteed mushrooms and onions instead of corned beef). Encourage your vegetarian teen to speak up and ask!
5. Try meatless for the whole family
Many families are trying to eat less meat, and this could be a good time to introduce yours to meatless meals once a week. This shows your support for your vegetarian teen and also expands your family’s palate!
Some family-friendly vegetarian meal ideas:
- broccoli-cheddar quiche
- veggie quesadillas with salsa and sour cream
- homemade macaroni and cheese with peas or broccoli
- fajitas with mushrooms, onions, peppers, and guacamole
- vegetarian stir-fry with your family’s favorite veggies and whole grain rice
Many families are pleasantly surprised at how easy it is to support a vegetarian child and incorporate vegetarian meals into their lives!