For kids who like a spicy kick, add 1/4 teaspoon cayenne pepper along with the other spices. My preschooler prefers this on the mild side though!

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 1 green bell pepper, chopped
• 3 and 1/2 cups low-sodium vegetable broth
• 1 (14.5-ounce) can fired-roasted diced tomatoes
• 1 and 1/2 teaspoons Italian herbs
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon fresh-ground black pepper
• 1 and 1/2 cups long-grain white rice
• 1 (15-ounce) drained can artichoke hearts, chopped
• 1 (15-ounce) drained and rinsed can black-eyed peas

1. Heat the olive oil in a large pan over medium heat. Add the onion, celery, and bell pepper; cook for 6 minutes, until the vegetables are tender.
2. Add the broth, tomatoes, Italian herbs, paprika, garlic powder, salt, and black pepper. Bring to a boil, then stir in the rice.
3. Reduce heat, cover, and simmer for 20 minutes. Add the artichokes and black-eyed peas. Cook for a final 5 minutes, until the rice is cooked and the liquid is absorbed.

We’ve been exploring chard lately – as the star of the show in a cheesy penne recipe, or in a supporting role over baked potatoes. Chard really takes center stage in this side dish; do seek out a bunch of rainbow chard, rather than green or red, since kids will love the rainbow colors.

Ingredients:

• 3 slices vegan ham, chopped
• 1 bunch rainbow chard (stems and leaves)
• Cooking spray

1. Saute the ham in a large skillet coated with cooking spray over medium heat until crisp, about 3 minutes.
2. Add the chopped chard (stems and leaves) and cook for an additional 2 minutes, just until wilted.

We served this with my son’s go-to weeknight meal – sauteed sesame tofu!

If your kiddos don’t like quinoa, any grain would work in this good-for-you dinner bowl – simply try rice, millet, pearled barley etc. instead. With very little heat involved, it makes a perfect summer entree!

Ingredients:

• 1/3 cup diced red onion
• 2 tablespoons fresh-squeezed lime juice
• 1 (15-ounce) drained and rinsed can black beans
• 1 cup corn kernels
• 3 diced tomatoes
• 5 ounces shredded Daiya cheddar
• 1/4 cup chopped fresh cilantro
• 3 tablespoons olive oil
• 3 cups cooked quinoa
• 1/4 teaspoon salt

1. Combine the red onion and lime juice in a small bowl; set aside while you prepare the rest of the ingredients.
2. In a large bowl, combine the black beans, corn, tomatoes, cheddar, cilantro, and olive oil. Toss in the quinoa, along with the red onion mixture and the salt.