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Kid-friendly Veggie Tacos

A kid-friendly, vegetarian dinner recipe and the grocery list

By Allwyn Roman WaghelaPublished about a month ago 3 min read
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Kid-friendly Veggie Tacos
Photo by Jason Weingardt on Unsplash

Here’s a kid-friendly vegetarian dinner recipe along with a grocery list to make your shopping easier:

Recipe: Crispy Baked Tacos with Summer Vegetables

Ingredients:

  • 1 lemon
  • 5 avocados
  • 7 cups of spinach
  • 4 cups of arugula
  • 1 small sweet potato
  • 1 head of broccoli
  • 2 carrots
  • 2 cucumbers
  • 2 tomatoes
  • 5 bananas
  • 1/2 cup mixed berries
  • 1/2 cup oatmeal
  • 1 brown rice tortilla wrap
  • 8 oz of brown rice or pasta
  • 2 cups of quinoa
  • 4 cans of chickpeas
  • 2-3 canned beans (e.g., chickpeas, black beans, kidney beans)
  • Canned tomatoes
  • Canned coconut milk
  • Flour
  • Baking powder
  • Baking soda
  • Sugar
  • Maple syrup
  • Nutritional yeast
  • Shredded coconut
  • Extra virgin olive oil
  • Cooking oils (e.g., grapeseed oil, coconut oil, avocado oil)
  • Vinegars (e.g., apple cider vinegar, rice vinegar, balsamic vinegar, red wine vinegar)
  • Spices and dried herbs (e.g., garlic powder, onion powder, cumin, chili powder, curry powder, cayenne pepper, cinnamon, salt, pepper)
  • Vanilla extract
  • Soy sauce
  • Condiments (e.g., ketchup, mustard, mayonnaise)
  • Vegetable broth
  • Olives
  • Fruit spread
  • Chocolate chips
  • Tortilla chips and salsa
  • Dried fruit

Instructions:

  • Preheat the oven to 375°F (190°C).
  • Prepare the crispy baked tacos by filling brown rice tortilla wraps with sautéed summer vegetables (spinach, arugula, broccoli, carrots, and tomatoes).
  • Top with mashed avocado, lemon juice, and a sprinkle of nutritional yeast.
  • Bake the filled tacos in the oven until crispy (about 10-12 minutes).
  • Serve with a side of cooked quinoa or brown rice, and enjoy!

Is it possible to substitute any ingredients?

Substituting ingredients is a great way to customise recipes based on your preferences and what you have available. Here are some ideas for ingredient swaps in the Crispy Baked Tacos with Summer Vegetables recipe:

Vegetables:

  • Feel free to use any seasonal vegetables you like. Zucchini, bell peppers, or cauliflower would work well.
  • If you don’t have arugula, use spinach or mixed greens instead.

Tortilla Wraps:

  • Instead of brown rice tortillas, you can use whole wheat tortillas, corn tortillas, or even lettuce leaves for a low-carb option.

Protein:

  • Add protein by including cooked black beans, lentils, or tofu in the filling.
  • If you prefer a non-vegetarian version, shredded cooked chicken or ground turkey can be used.

Avocado:

  • If avocados are not available, try using guacamole or hummus as a creamy topping.

Grains:

  • Quinoa and brown rice are great choices, but couscous, farro, or bulgur can also be used.

Spices and Seasonings:

  • Customise the flavour by adjusting the spices. Add paprika, cumin, or oregano for extra depth.
  • Fresh herbs like cilantro, parsley, or basil can enhance the taste.

Can I make it gluten-free?

Crispy Baked Tacos with Summer Vegetables gluten-free, here are some simple substitutions:

Tortilla Wraps:

  • Opt for gluten-free tortillas made from corn or rice flour. Look for ones labeled specifically as gluten-free.
  • Alternatively, use large lettuce leaves (such as iceberg or romaine) as a wrap for a low-carb and gluten-free option.

Flour:

  • Skip the flour altogether or use a gluten-free flour blend (such as rice flour, almond flour, or chickpea flour) for dusting the tortillas before baking.
  • Spices and Seasonings:

  • Check your spice blends to ensure they are gluten-free. Some pre-made spice mixes may contain hidden gluten.
  • Use fresh herbs like cilantro, parsley, or basil for added flavor.

Baking Powder and Baking Soda:

  • Both baking powder and baking soda are naturally gluten-free, so no need to worry about these ingredients.

Condiments and Sauces:

  • Be cautious with store-bought condiments and sauces. Some soy sauces, Worcestershire sauce, and certain dressings may contain gluten.
  • Opt for gluten-free soy sauce or tamari.

Nutritional Yeast:

  • Nutritional yeast is gluten-free and adds a cheesy flavour. Feel free to use it liberally.

Conclusion: This list is a general guide, and you can adapt it based on your family’s preferences. Feel free to add any other ingredients you’d like to try. Remember to always check labels and choose certified gluten-free products when shopping. Cooking is all about creativity, so feel free to experiment and make this recipe your own! Enjoy your delicious and nutritious dinner! Happy Cooking 🌮🌱

vegetarianveganrecipeorganichealthycuisine
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About the Creator

Allwyn Roman Waghela

I am a professional blogger, writing about topics such as travel, food, and lifestyle thus, showcasing my creativity and communication skills.

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Comments (2)

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  • Christy Munsonabout a month ago

    Sounds delicious. No kids to feed but I won't let that stop me!

  • Gloria Penelopeabout a month ago

    Wow! I learned something new from your story.

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