Why Is This Plant-Based Lentils & Veggie Mash Recipe Perfect For Kids?
This creamy, high-protein vegan meal is full of flavour. The lentils and veggie mash recipe is not only a quick and easy meal to make for any child, but it’s also packed with lots of nutrients to help your little one grow. The main protein sources are tahini and red lentils. The recipe serves three to four kid-sized portions, so it’s a great choice for feeding multiple children. It’s also excellent for meal prepping and storing in the fridge or freezer for your child’s future meals.
Plant-Based Lentils & Veggie Mash Recipe Ingredients
– 1/2 a cup of red lentils (rinsed and drained)
– 1 small sweet potato (peeled and diced)
– 1/2 a cup of carrots (peeled and diced)
– 1/4 cup of frozen peas
– 1 tbsp of tahini or a tahini substitute (sesame seed paste)
– 1/2 tsp of mild curry powder (optional, for flavour)
– 1 cup of vegetable broth or water
– 1 tsp of extra virgin olive oil (optional)
Plant-Based Lentils & Veggie Mash Recipe Cooking Instructions
1. In a small pot, heat the olive oil (if using) and sauté the sweet potato and carrots for 2-3 minutes.
2. Add the lentils, vegetable broth, and mild curry powder (if using). Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the lentils and vegetables are soft.
3. Stir in the frozen peas and cook for another 2-3 minutes.
4. Remove from heat and mash the mixture with a fork or blend lightly for a smoother texture.
5. Stir in the tahini for added creaminess and protein.
6. Let cool before serving. Store leftovers in the fridge for up to 2 days.
Tina Green is a culinary researcher and food development specialist focused on the mechanics of plant-based cooking and recipe formulation. With a deep understanding of ingredient functionality, allergen cross-contamination, and nutritional preservation, she analyses food profiles to make plant-based eating accessible and accurate. Her work relies on strict kitchen metrics, flavour pairing data, and texturizer science to elevate everyday vegan cooking.
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