Gluten-free recipes for kids

Easy vegan and vegetarian recipes

Need tasty recipes that cater to those with food allergies? We've got you sorted with these gluten-free, vegan dishes for the family from Kimberly Ashton, wellness coach and head chef at Sprout Lifestyle
Chickpea Patties or Bun-less Veggie Burgers
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Chickpea Patties or Bun-less Veggie Burgers

‘I love this chickpea patty recipe as it’s full of flavour, makes use of digestible protein and is easy to make in batches. The patties also freeze well and kids can have fun making and shaping them. Furthermore, they go well with vegetables and whole grains for a complete meal. Most patties you’ll find around town use breadcrumbs as a filler but this recipe uses flax seeds instead, perfect for those with gluten allergies.’


Chickpea patties or Bun-less veggie burgers

Ingredients

 • 425g cooked chickpeas (about one can), drained and rinsed 

• 2 garlic cloves
• 1/2 large onion, finely chopped
• 1 pinch paprika powder
• 1 tsp each of cumin, masala 
• 1/4 tsp salt
• 1/2 lemon, juiced
• 3 tbsp coriander, finely chopped
• 1 pinch tumeric (optional) 
• 1/2 cup cashew nuts
• 1/4 cup oats 
• 1 large carrot, grated
• 1 flax 'egg' (1 tbsp ground flaxseeds, combined with 3 tbsp water, mixed until it gels) 

Method

1. In a large mixing bowl mash the chickpeas together. 

2. Grind the oats and cashew nuts separately and set them aside. 

3. Sauté the onion, carrot, garlic, cumin, turmeric, paprika and garam masala in a medium-sized pan. 

4. Combine the chickpea, cashew nut and onion and carrot mixtures. 

5. Add the ‘flax egg’. 

6. Add the lemon juice and coriander. Lastly, mix in the ground oats. 

7. From the patty mixture, form 6large burgers. 

8. On a greased aluminium sheet, grill the patties or pan-fry the burgers in a non-stick pan, until golden brown. 


Serve on a bed of lettuce and tomato slices and garnish with your favourite toppings.



 
 


Burrito Bowls
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Burrito Bowls

‘Kids and adults alike love burritos but the refined flour wrap they usually come with makes it hard for people on a gluten-free diet to enjoy them. Try this recipe instead, where I’ve replaced the wrap with brown rice and created a handy meal-in-a-bowl. Feel free to mix and match your fillings with any other beans, proteins or vegetables. Aim for colour, crunch and variety with your burrito bowls.’


Ingredients

• 2 1/2 cups brown rice (pre-cooked)
• 2 cans black beans
• 2tsp, Japanese soy sauce 
• 1/2 tsp cumin powder 
• 1/2 tsp coriander powder (optional) 
• 1 red capsicum, diced 
• 1 medium onion, diced 
• 1 garlic clove, diced
• 2 mashed avocados (add 1/2 juiced lime and a drizzle of olive oil to the avocados when mashing)
• 3 handfuls of lettuce, sliced 
• Fresh coriander, washed 
• 1 fresh corn cob, cooked. You can also use a frozen corn cob, defrosted and washed 
• Olive oil 
• Salt and pepper, to taste 

Method

1. For the black beans, put 1 tbsp of olive oil in a pan and add the onion and garlic.Sauté. 

2. Add the cumin and coriander and sauté for 2 more minutes. 

3. Drain out half the liquid in the can of black beans then add the remaining liquid and beans to your pan, thoroughly stirring them in. 

4. If the mixture gets too dry, add some water, as you want the beans to have a sauce-like consistency. 

5. When assembling this dish, place your brown rice in bowls and either layer or arrange on a large platter or plate underneath the rice bowls, your burrito toppings. These toppings (your red capsicum, beans, avocado, corn, etc) can also be put in separate bowls, with kids assembling their own burrito bowls.


Doing it this way makes it a fun meal that kids really enjoy! Coloured bowls add extra zest.

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