3 Back-to-School Recipes for School Lunches

By Mike McGrath

Contributor

Post Date / 09/14/2017

School lunches can be a challenge for vegetarian and vegan families. Sandwiches, fruit, and veggie sticks with dip are all well and good, but get monotonous after a while. A vegetarian school lunch should be tasty and appealing to offset any peer pressure classmates put on children to eat non-vegetarian fare.

Here are three delicious back-to-school recipes to keep your kids focused on their own lunches—and earn them the envy of their classmates.

Pasta “Rice”

This quick and easy “fried rice” is actually made with orzo, and makes six delicious servings. You’ll need:

  •       1 cup orzo pasta
  •       ½ cup frozen edamame
  •       ½ cup frozen corn
  •       ½ cup frozen peas and carrots
  •       1 egg, scrambled (optional)
  •       2 green onions, finely sliced
  •       2/3 cup Asian sesame dressing.

Bring a large pot of water to boil, add the orzo and cook for 12 minutes. Add the edamame and frozen vegetables, cook for an additional two minutes, or until pasta is tender. Drain in a colander.

Place pasta and veggie mix in a large serving bowl. Add the scrambled egg (omit if vegan), green onions, and dressing. Stir until well mixed. Makes a tasty lunch hot or cold.

 

Avocado Tortilla Wraps

This vegan back-to-school recipe makes two servings. It’s a tasty explosion with very little effort.

  •       2 extra-large tortillas (any flavor)
  •       ½ Florida avocado, peeled and thickly sliced
  •       1 medium yellow or red tomatoes, thickly sliced
  •       1 small sweet onion, sliced
  •       4 tablespoons lime or lemon juice
  •       1 tablespoon apple cider vinegar
  •       2 tablespoons maple syrup
  •       6 tablespoons Spicy hummus
  •       1 cup shredded carrots
  •       Fresh ground pepper, salt
  •       Olive oil
  •       Pumpkin seeds.

Coat avocado slices with some of the lime juice and a pinch of salt and pepper. In a separate bowl, toss the tomatoes and onion slices with a dash of olive oil, maple syrup, a splash of the lime or lemon juice and apple cider vinegar.

Warm tortillas in the oven until soft. Spread spicy hummus on the tortillas, then add four slices of avocado, some onion, tomato, and shredded carrot with a pinch of pepper. Roll the tortillas and fold in a paper towel for easy slicing. Sprinkle a few pumpkin seeds on top and pack for a great lunch.

 

Veggie-Rich Tomato Soup

As the weather turns chilly, a hot thermos of soup makes an excellent lunch. Don’t be put off by the ingredients in this hearty soup—once they try it kids love it.

  •       1 ½ cups chopped onion
  •       ¾ cup chopped celery
  •       ½ cup chopped carrots
  •       4 large cloves garlic
  •       2 ½ pounds white potatoes, peeled and chopped
  •       1 to 1 ½ cups chopped cauliflower
  •       ½ teaspoons cumin seeds
  •       1 teaspoon ground cumin
  •       1 teaspoon dill seeds
  •       1 teaspoon dry mustard
  •       1 teaspoon sea salt
  •       Ground black pepper
  •       2 cups red lentils, rinsed
  •       2cups vegetable stock
  •       3 ½ cups water
  •       1 bay leaf
  •       1 28-ounce can crushed or diced tomatoes
  •       2-3 tablespoons fresh dill, finely chopped
  •       Sour dough bread or crackers (optional)

In large pot, heat the water over medium-high heat. Add onion, celery, carrots, garlic, potatoes, cauliflower, cumin seeds, ground cumin, dill seeds, dry mustard, salt and pepper. Stir, then cover and cook for nine minutes, stirring occasionally.

After nine minutes, add the lentils, vegetable stock, and bay leaf, with the additional 3 ½ cups of water. Bring to a boil, lower the heat to medium low, cover, and simmer for thirty minutes or until lentils are cooked through and softened.

Add the tomatoes. Turn off the heat and remove the bay leaf. Puree until smooth with either a food processor or blender. Return to a medium-high heat and cook for 5 more minutes to heat through. Stir in fresh dill, and fill your child’s thermos. Add a chunk of fresh sourdough bread or some crackers to dip in the soup and you’ve got a hearty, veggie-filled soup for those cold winter days.

Greens and Kids

Kids need their daily allowance of green leafy vegetables even more than adults—growing bodies go through nutrients quickly. Kiwami Green’s prepackaged Aojiru blend helps you protect your children against the dangers of insufficient vegetable consumption.

Sources

  1. http://www.coupons.com/thegoodstuff/21-vegetarian-lunch-ideas-for-kids/
  2. http://kblog.lunchboxbunch.com/2010/08/florida-avocado-summer-wrap-less-fat.html

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