It’s never too early to support children in being vegan and Annabel Karmel has created easy recipes for all age groups
Healthy
CHERRY AND CHIA SEED BALLS
By Annabel Karmel (annabelkarmel.com) Makes 28 | Prep 10 mins | Cook none
150g (1 cup) soft pitted dates
60g (⅓ cup) pitted cherries
10g (1 tbsp) chia seeds
75g (¾ cup) desiccated coconut,
plus extra to coat
35g (⅓ cup) porridge oats
1 tbsp maple syrup
1Measure all of the ingredients into a food processor.
2Whizz until finely chopped.
3Using your hands, shape into 28 balls and roll in extra desiccated coconut.
Tip
THESE CHERRY AND CHIA SEED BALLS MAKE A DELICIOUS AND NUTRITIOUS SWEET SNACK, AND THEY ARE MADE WITHOUT ANY ADDED REFINED SUGAR.
NUTRITIONAL INFO
Calories (per 4 balls) 176 | Total fat 8g Saturates 6.6g | Salt 0.01g | Sugar 17g Carbohydrates 26.5g | Protein 1.6g
SUMMER VEGETABLE TAGINE
By Annabel Karmel (annabelkarmel.com)
Serves 4 toddlers | Prep 20 mins
Cook 10 mins
80g (generous ⅓ cup) basmati rice
½ of a red onion, chopped
85g (½ cup) butternut squash, peeled and diced
½ of a red pepper, diced
100g (⅔ cup) courgette (zucchini), diced
½ tsp cinnamon
½ tsp coriander
300g (2 cups) chopped tomatoes
50g (⅓ cup) cooked tinned chickpeas, drained
1Cook the onion and squash in a saucepan with some oil for 5 minutes. Add the pepper, courgette and chickpeas and continue to fry for another 5 minutes.
2Put the vegetables into a processor. Add the spices and tomatoes. Blend until roughly chopped.
3Serve with rice.
Tip
THIS SUMMER VEGETABLE TAGINE RECIPE IS A SEASONAL AND DELICIOUS WAY FOR YOUR LITTLE ONE TO REACH THEIR TARGET OF 5-A-DAY.
NUTRITIONAL INFO
Calories (per serving) 130 | Total fat 1.4g Saturates 0.1g | Salt 0.02g | Sugar 5.3g Carbohydrates 28.6g | Protein 4.3g
TASTY MEATLESS BOLOGNESE
By Annabel Karmel (annabelkarmel.com) Serves 4 | Prep 10 mins | Cook 40 mins
1 tbsp olive oil
250g (2½ cups) pea protein-based mince
150g (1 cup) red onion, chopped
100g (⅔ cup) carrot, peeled and finely diced
100g (1 cup) brown mushrooms, finely diced
2 garlic cloves, crushed
400g tin (1⅔ cups) of chopped tomatoes
200ml (scant 1 cup) vegetable stock (broth)
2 tbsp tomato purée (paste)
1 tsp vegan Worcestershire sauce
1 tsp thyme
1 tsp oregano
150g spaghetti or pasta shapes (1½ cups)
1Heat a little oil in a non-stick frying pan, gently flake the mince into the pan and fry for one minute without stirring. Reduce the heat a little and continue to cook the mince for 5 minutes, stirring often. Set the mince aside once cooked.
