Vegetarian Family Meals

Creating vegetarian family meals with an Indigenous twist can be a wonderful way to celebrate traditional ingredients and cooking methods while maintaining a plant-based diet. Here are some ideas that incorporate Indigenous foods and culinary traditions:

1. Three Sisters Stew

Vegetarian Family Meals

A hearty and traditional Indigenous-inspired dish  Three Sisters Stew.

Ingredients:

• 1 medium butternut squash (peeled and cubed)
• 1 cup corn kernels (fresh or frozen)
• 1 cup cooked black beans or kidney beans
• 1 onion (diced)
• 2 cloves garlic (minced)
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp dried thyme
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley (for garnish)

Step by step :

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté until softened.
2. Add the cubed squash, corn, and beans. Stir to combine.
3. Pour in the vegetable broth and diced tomatoes. Add smoked paprika, cumin, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the squash is tender.
5. Garnish with fresh cilantro or parsley before serving. Serve with warm bread or cornbread.

• ShareCopied to clipboard
• WhatsApp
• Facebook

2. Vegetarian Lentil Shepherd’s Pie

Vegetarian Family Meals

A comforting and protein-packed family meal.

Ingredients:

• 1 cup green or brown lentils (rinsed)
• 4 cups vegetable broth
• 1 onion (diced)
• 2 carrots (diced)
• 2 celery stalks (diced)
• 1 cup frozen peas
• 2 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 4 large potatoes (peeled and cubed)
• 1/4 cup plant-based milk (e.g., almond or oat milk)
• 2 tbsp butter or olive oil
• Salt and pepper to taste

Step by step:

1. Cook lentils in vegetable broth for 20-25 minutes until tender. Drain and set aside.
2. Preheat oven to 375°F (190°C).
3. In a large skillet, sauté onions, carrots, celery, and garlic in olive oil until softened.
4. Add tomato paste, thyme, smoked paprika, salt, and pepper. Stir in cooked lentils and peas. Cook for 5 minutes.
5. Meanwhile, boil potatoes until tender. Mash with plant-based milk, butter, salt, and pepper.
6. Spread the lentil mixture into a baking dish. Top with mashed potatoes, spreading evenly.
7. Bake for 20-25 minutes, or until the top is golden. Let cool slightly before serving.

3. Chickpea and Spinach Curry

Vegetarian Family Meals

A flavorful and quick dinner option.

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 onion (diced)
• 2 cloves garlic (minced)
• 1 tbsp fresh ginger (grated)
• 1 can diced tomatoes
• 1 can coconut milk
• 2 cups fresh spinach
• 1 tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp chili powder (optional)
• 2 tbsp olive oil or coconut oil
• Salt to taste
• Fresh cilantro (for garnish)
• Cooked rice or naan (for serving)

Step by step:

1. Heat oil in a large skillet over medium heat. Add onions, garlic, and ginger. Sauté until fragrant.
2. Add turmeric, cumin, coriander, and chili powder. Stir for 1 minute.
3. Add diced tomatoes and coconut milk. Simmer for 10 minutes.
4. Stir in chickpeas and spinach. Cook until spinach is wilted.
5. Season with salt to taste. Garnish with fresh cilantro.
6. Serve with rice or naan.

• ShareCopied to clipboard
• WhatsApp

4. Sweet Potato and Black Bean Tacos

Vegetarian Family Meals

A fun and customizable meal for the whole family.

Ingredients:

• 2 medium sweet potatoes (peeled and diced)
• 1 can black beans (drained and rinsed)
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 2 tbsp olive oil
• 8 small tortillas (corn or flour)
• Toppings: avocado, salsa, shredded lettuce, vegan cheese, lime wedges

Step by step:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, chili powder, smoked paprika, garlic powder, cumin, salt, and pepper.
2. Spread on a baking sheet and roast for 20-25 minutes, until tender.
3. Warm tortillas in a skillet or microwave.
4. Assemble tacos with roasted sweet potatoes, black beans, and your favorite toppings.
5. Serve with lime wedges for extra flavor.

5. Wild Rice and Mushroom Casserole

Vegetarian Family Meals

A hearty and earthy dish inspired by Indigenous ingredients.

Ingredients:

• 1 cup wild rice (uncooked)
• 2 cups vegetable broth
• 2 cups mushrooms (sliced)
• 1 onion (diced)
• 2 cloves garlic (minced)
• 1 cup cashews (soaked and blended into cream)
• 1/2 cup nutritional yeast
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley (for garnish)

Step by step:

1. Cook wild rice in vegetable broth according to package instructions.
2. Preheat oven to 375°F (190°C).
3. In a skillet, sauté onions, garlic, and mushrooms in olive oil until softened.
4. In a blender, combine soaked cashews, nutritional yeast, thyme, smoked paprika, salt, and pepper. Blend until smooth.
5. Mix cooked wild rice, sautéed mushrooms, and cashew cream in a baking dish.
6. Bake for 20-25 minutes, until bubbly and golden. Garnish with fresh parsley before serving.

---

These recipes are versatile, family-friendly, and packed with flavor. Feel free to adjust ingredients to suit your family’s preferences!

• ShareCopied to clipboard
• WhatsApp
• Facebook