Tammy Fry shares some of her kids’ favourite vegan recipes.
Whether you’re just participating in meat-free Monday or raising a vegan child, your little one will love these yummy vegan recipes.
Hungry monster pasta
Make your own meatless meatballs with Fry’s Meat-Free Mince, topped with monster eyes. It’s perfect for all of the little hungry monsters out there. If you don’t have time to make No-Meatballs from scratch, just add Fry’s Chickpea and Roasted Butternut Balls to your pasta instead.
- 250g whole-wheat spaghetti pasta
For the No-Meatballs
- ½ box Fry’s Meat-Free Mince, defrosted
- 1 cup cooked lentils
- ½ cup onion, chopped into large chunks
- 3 cloves garlic, minced
- 1 Tbsp ground flaxseed plus 3 Tbsp warm water
- ⅓ cup cashews (raw and unsalted)
- 1 Tbsp mix of Italian herbs
- 2 Tbsp nutritional yeast (optional)
For the tomato sauce
- ¼ cup onion, sliced
- 1 clove of garlic, chopped
- 1 Tbsp olive oil
- 1 can of your favourite tinned tomatoes
- Salt, to taste
For the monster eyes
- Black olives, pitted (or use little peppercorns or black sesame seeds)
- Vegan mayonnaise
- Preheat the oven to 180°C.
- To make your No-Meatballs, combine the ground flaxseed and warm water. Mix it together and let it stand for about 10 minutes. If you’re not making the no-meatballs, skip to step 8.
- Break up the mince and put it in the food processor. Add the lentils, onion, garlic, cashews and nutritional yeast. Blitz a few times.
- Add the herbs and the vegan egg mixture to the food processor and blend until everything is mixed together.
- To make the No-Meatballs, scoop some of the mixture and roll it around until it forms a round shape. Continue this process until the mixture is finished. Place them on a baking tray, lined with parchment paper. You should have about 10 No-Meatballs.
- Put the tray in the oven and cook the No-Meatballs for about 10 minutes. Rotate the pan so that all the No-Meatballs cook evenly. Let them cook for another 5 minutes.
- When they are cooked, take them out of the oven and allow them to cool.
- Now make the tomato pasta sauce. Turn on the stove, and add a little olive oil in a pot.
- Add the onion with a pinch of salt and cook until it becomes soft, after about 3 minutes. Then add the garlic and cook for another 1-2 minutes.
- Add the can of tomatoes to the pot, and stir everything together. When the sauce starts to bubble, lower the heat and cover the pot. Continue cooking for about 15 minutes.
- Gently add the No-Meatballs to the simmering pasta sauce. Let everything cook for about 5 minutes until they are heated through. If you’re not making the No-Meatballs, add in the cooked Chickpea and Roasted Butternut Balls to the sauce.
- Cook the pasta according to packaging instructions.
- Decorate pasta into the shape of the monster’s body. Add two No-Meatballs to form the monster’s body. To complete the monster eyes, add a dollop of mayonnaise topped with a sliced olive, peppercorn or sesame seed.
- Save any leftovers for lunch or simply freeze them.
Eat the rainbow with this colourful unicorn wrap filled with bright veggies and Fry’s Golden Crumbed Schnitzel.
- 2 Fry’s Golden Crumbed Schnitzels
- 2 wraps
- A handful of cherry tomatoes, thinly sliced
- ½ yellow bell pepper, thinly sliced
- 1 avocado, diced
- 1 carrot, sliced in julienned strips
- ¼ cup red cabbage, shredded
- A handful of cherry tomatoes, sliced
- 4 Tbsp vegan mayonnaise
- Cook the schnitzels according to the packaging instructions, either in the oven or in the toaster.
- Slice the schnitzels into bite-sized pieces.
- Lay out the wraps on a clean surface. Layer the veggies to form a rainbow shape.
- Add 1 Tbsp of mayonnaise at each end of the rainbow to form two “clouds”. Repeat for the other wrap.
- When you’re ready to eat, roll up the wraps and slice in half.
The little rascal burger
Get up to some sneaky shenanigans with this delicious and playful Chicken-Style Burger recipe.
- 2 Fry’s Chicken-Style Burgers
- 1 small ripe avocado
- 1 tsp lemon juice
- Salt and ground black pepper, to taste
- 2 burger buns, sliced in half (toasted, optional)
- Lettuce leaves
- 1 small beetroot, washed and grated
- 4 slices of tomato
- 4 slices of red pepper
- 2 pickles
- 4 olives, pitted
- Toothpicks, for assembling the eyes
- Prepare Fry’s Chicken-Style Burgers using on pack instructions and set aside.
- Place avocado in a bowl. Add lemon juice, season with salt and pepper and mash with a fork until smooth.
- Spread the avocado mixture on the burger bun slices. Top with lettuce, then the beetroot, followed by a Fry’s Chicken-Style Burger, two slices of red pepper and two slices of tomatoes. Add one pickle to form the “tongue”.
- Using two toothpicks, secure an olive on each of them to make the “eyes”. Secure the eyes to the burger bun.
- Repeat the same process with the second burger.
Tammy Fry is a plant-based holistic nutrition advocate, mom and Director of Meat Free Mondays in South Africa.
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