Vegetarian Indian Dinner Recipes For Kids

As a mom of two picky eaters, I've spent years finding ways to make Indian food that my kids will actually eat. Along the way, I've discovered that with a few tweaks, traditional Indian recipes can become favorites for the little ones. Today, I'm sharing my tried-and-tested vegetarian Indian dinner recipes for kids that have been successful in my home.

Why Vegetarian Indian Dinner Recipes for Kids Are So Amazing

Indian cuisine offers a colorful world of flavors that can introduce children to new tastes while providing excellent nutrition. The best part about vegetarian Indian dinner recipes for kids is that they're packed with protein, fiber, and essential vitamins from lentils, beans, and vegetables.

When I first started cooking Indian food for my children, I was worried they might find the spices too strong. But I learned that by adjusting the heat level and presenting dishes in kid-friendly ways, even traditional Indian recipes can become family favorites.

Benefits of Introducing Indian Food to Children

• Exposes kids to diverse flavors at an early age
• Provides excellent nutrition through plant-based ingredients
• Teaches children about different cultures through food
• Many dishes can be prepared in advance for busy weeknights
• Kid-friendly Indian recipes can be adjusted to suit any taste preference

Simple Vegetarian Indian Dinner Recipes for Kids

Mild Butter Paneer

My kids absolutely love this milder version of the classic butter paneer. The creamy tomato sauce with soft paneer cheese cubes is always a hit!

Ingredients:

• 2 cups paneer (Indian cottage cheese), cubed
• 1 tablespoon butter
• 1 small onion, finely chopped
• 1 cup tomato puree
• 1/4 cup heavy cream
• 1/2 teaspoon turmeric
• 1/2 teaspoon garam masala
• Salt to taste

Instructions:

1. Melt butter in a pan and lightly fry paneer cubes until golden. Set aside.
2. In the same pan, sauté onions until soft.
3. Add tomato puree and cook for 5-7 minutes until it thickens.
4. Add turmeric, garam masala, and salt.
5. Stir in cream and simmer for 2 minutes.
6. Add paneer back to the sauce and warm through.
7. Serve with rice or naan.

My 8-year-old Anika says this is her "favorite red sauce with cheese" and asks for it almost weekly!

Kid-Friendly Vegetable Biryani

This simplified biryani is less spicy than traditional versions but still packed with flavor and hidden veggies.

Ingredients:

• 2 cups basmati rice, rinsed
• 1 cup mixed vegetables (carrots, peas, corn)
• 1 small potato, diced
• 1 small onion, thinly sliced
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 1/4 teaspoon cinnamon
• 2 tablespoons oil
• 4 cups water
• Salt to taste

Instructions:

1. Heat oil in a pot and add cumin seeds.
2. Add onions and sauté until golden.
3. Add vegetables and potato, cooking for 3-4 minutes.
4. Add spices and rice, stirring to coat grains.
5. Pour in water, add salt, and bring to a boil.
6. Reduce heat, cover, and simmer for 15 minutes until water is absorbed.
7. Let it rest for 5 minutes before fluffing with a fork.

I like to serve this easy vegetable biryani for kids with a side of yogurt. The cooling effect of yogurt makes it more appealing to children who are sensitive to new flavors.

Mini Masala Dosas

These mini dosas are fun for kids to eat and can be filled with mild potato filling.

Ingredients for dosa batter:

• 1 cup rice flour
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 1 cup water
• Oil for cooking

Ingredients for potato filling:

• 2 potatoes, boiled and mashed
• 1/2 teaspoon mustard seeds
• 1 small onion, finely chopped
• 1/4 teaspoon turmeric
• 1 tablespoon oil
• Salt to taste

Instructions:

1. Mix all batter ingredients to form a smooth batter.
2. For filling, heat oil and add mustard seeds.
3. Add onions and sauté until translucent.
4. Add turmeric and mashed potatoes, mixing well.
5. Season with salt and set aside.
6. Heat a non-stick pan and lightly oil it.
7. Pour a small amount of batter to make mini dosas.
8. Cook until edges turn golden.
9. Place a spoonful of potato filling in the center.
10. Fold dosa in half or roll it up.

My son calls these "Indian tacos" and loves helping to fill and fold them!

Healthy Vegetarian Indian Dinner Recipes for Kids

Rainbow Vegetable Curry

This colorful curry is visually appealing to kids and packed with nutrients.

Ingredients:

• 1 cup cauliflower florets
• 1 carrot, chopped
• 1/2 cup green peas
• 1 yellow bell pepper, chopped
• 1 small sweet potato, diced
• 1 onion, chopped
• 1 tomato, pureed
• 1 teaspoon mild curry powder
• 1/2 teaspoon turmeric
• 1 cup coconut milk
• 1 tablespoon oil
• Salt to taste

Instructions:

1. Heat oil and sauté onions until soft.
2. Add mild curry powder and turmeric, cooking for 30 seconds.
3. Add all vegetables except peas and sauté for 3-4 minutes.
4. Add tomato puree and cook for 3 minutes.
5. Pour in coconut milk, add salt, and simmer for 10-12 minutes.
6. Add peas in the last 3 minutes of cooking.
7. Serve with rice or roti.

The natural sweetness from coconut milk and sweet potatoes makes this kid-approved vegetable curry a winner in our home.

Lentil and Vegetable Khichdi

Khichdi is the ultimate Indian comfort food and a complete one-pot meal for kids.

Ingredients:

• 1/2 cup rice
• 1/2 cup yellow moong dal (split yellow lentils)
• 1 carrot, diced
• 1/2 cup peas
• 1 small potato, diced
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric
• 1 tablespoon ghee (clarified butter)
• 3 cups water
• Salt to taste

Instructions:

1. Rinse rice and lentils together until water runs clear.
2. Heat ghee in a pressure cooker and add cumin seeds.
3. Add vegetables and sauté for 2 minutes.
4. Add rice, lentils, turmeric, and salt.
5. Pour in water and pressure cook for 2 whistles.
6. Let pressure release naturally before opening.
7. Serve with a dollop of ghee on top.

This nutritious one-pot meal for kids is perfect for busy weeknights and can be adjusted to include any vegetables your children enjoy.

Quick Vegetarian Indian Dinner Recipes for Kids

15-Minute Roti Pizza

This fusion recipe combines Indian roti with pizza toppings for a quick dinner kids love.

Ingredients:

• 4 ready-made rotis or whole wheat tortillas
• 1/2 cup tomato sauce or puree
• 1 cup grated cheese (mozzarella or cheddar)
• 1/2 cup corn kernels
• 1/2 cup diced bell peppers
• 1/2 teaspoon Italian herbs (optional)
• 1 tablespoon oil

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place rotis on a baking sheet.
3. Spread tomato sauce on each roti.
4. Sprinkle vegetables and cheese on top.
5. Add herbs if using.
6. Bake for 8-10 minutes until cheese melts.

My kids love customizing their own quick Indian fusion pizza toppings, making dinner time more interactive and fun.

Instant Pot Vegetable Pulao

This quick one-pot rice dish is ready in under 20 minutes.

Ingredients:

• 2 cups basmati rice, rinsed
• 1 cup mixed vegetables (carrots, peas, corn)
• 1 small onion, sliced
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 2 tablespoons oil
• 3 cups water
• Salt to taste

Instructions:

1. Set Instant Pot to sauté mode and add oil.
2. Add cumin seeds and onions, sautéing until golden.
3. Add vegetables and spices, cooking for 1 minute.
4. Add rice and stir to coat with spices.
5. Pour in water, add salt, and stir once.
6. Close lid, set to pressure cook on high for 4 minutes.
7. Allow natural pressure release for 5 minutes, then release remaining pressure.
8. Fluff rice with a fork before serving.

This fast vegetarian Indian rice dish is perfect for those evenings when you're short on time but still want to serve a nutritious meal.

Creative Vegetarian Indian Dinner Recipes for Kids

Stuffed Paratha Pockets

These stuffed flatbreads are fun for kids to eat and can be filled with different ingredients.

Ingredients for dough:

• 2 cups whole wheat flour
• Water as needed
• 1/2 teaspoon salt

Ingredients for potato filling:

• 2 potatoes, boiled and mashed
• 1/4 teaspoon cumin powder
• 1/4 teaspoon garam masala
• 1 tablespoon finely chopped cilantro
• Salt to taste

Instructions:

1. Mix flour and salt, add water gradually to form a soft dough.
2. Let it rest for 15 minutes.
3. Mix all filling ingredients together.
4. Divide dough into small balls.
5. Roll each ball into a circle, place filling in center.
6. Fold edges to seal filling inside.
7. Roll gently to flatten into a round shape.
8. Cook on a hot griddle with a little oil until golden spots appear on both sides.

These stuffed Indian flatbreads for children are great for lunch boxes too!

Vegetable Cutlets

These crispy patties are perfect for little hands and can be served with ketchup.

Ingredients:

• 2 potatoes, boiled and mashed
• 1/2 cup mixed vegetables (carrots, peas, corn), boiled and chopped
• 1 small onion, finely chopped
• 1/2 teaspoon cumin powder
• 1/4 teaspoon chaat masala (optional)
• 2 tablespoons bread crumbs
• 2 tablespoons all-purpose flour
• Oil for shallow frying
• Salt to taste

Instructions:

1. Mix potatoes, vegetables, onion, and spices.
2. Add bread crumbs and form into small patties.
3. Dust each patty with flour.
4. Heat oil in a pan and shallow fry until golden and crisp on both sides.
5. Drain on paper towels before serving.

My kids call these vegetable patties "veggie burgers" and love dipping them in various sauces.

Traditional Vegetarian Indian Dinner Recipes for Kids (With a Twist)

Mild Vegetable Korma

This creamy, mild curry is perfect for introducing kids to Indian flavors.

Ingredients:

• 2 cups mixed vegetables (carrots, peas, potatoes, green beans)
• 1 onion, finely chopped
• 1 small tomato, pureed
• 1/4 cup cashews, soaked in warm water
• 2 tablespoons yogurt
• 1/2 teaspoon turmeric
• 1/4 teaspoon garam masala
• 1 tablespoon oil
• Salt to taste

Instructions:

1. Boil vegetables until tender but not mushy.
2. Blend cashews into a smooth paste.
3. Heat oil and sauté onions until golden.
4. Add turmeric and tomato puree, cooking for 3 minutes.
5. Add cashew paste, yogurt, and salt.
6. Simmer for 2-3 minutes.
7. Add boiled vegetables and garam masala.
8. Cook for another 3-4 minutes.

This mild Indian curry for children has a creamy texture that appeals to kids who might be skeptical of trying new foods.

Tangy Mango Dal

The sweetness of mango makes this dal appealing to children.

Ingredients:

• 1 cup yellow moong dal (split yellow lentils)
• 1 ripe mango, peeled and diced
• 1 small onion, finely chopped
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin seeds
• 1 tablespoon ghee
• 3 cups water
• Salt to taste

Instructions:

1. Rinse dal thoroughly and drain.
2. Boil dal with turmeric and water until soft.
3. Heat ghee in a separate pan and add cumin seeds.
4. Add onions and sauté until golden.
5. Add cooked dal and salt, simmering for 5 minutes.
6. Add mango pieces and cook for another 3 minutes.
7. Serve with rice or roti.

The natural sweetness from mangoes makes this sweet and savory lentil dish irresistible to kids.

Tips for Making Vegetarian Indian Food Kid-Friendly

Making Indian food appealing to children doesn't mean you have to sacrifice authenticity. Here are some strategies I've found helpful:

1. Adjust the spice level: Start mild and gradually increase as children get used to the flavors.
2. Use colorful ingredients: Kids eat with their eyes first!
3. Create interactive meals: Let kids build their own plates or help with simple cooking tasks.
4. Give familiar names: Sometimes calling a dish something relatable like "Indian mac and cheese" for paneer dishes helps.
5. Serve with cooling sides: Yogurt, raita, or cucumber slices help balance flavors.
6. Make it fun: Cut vegetables into interesting shapes or create food faces on plates.
7. Involve kids in cooking: Children are more likely to try foods they've helped prepare.

As a parent, I've found that consistency is key. Sometimes it takes offering a new food 10-15 times before a child accepts it.

FAQ About Vegetarian Indian Dinner Recipes for Kids

How can I make Indian food less spicy for my kids?

Expert Opinion: "When cooking for children, focus on developing flavor rather than heat," says Chef Preeti Sharma, a specialist in child nutrition. "Use spices like turmeric, cumin, and coriander which add wonderful flavor without the burn. You can always add chilies to adult portions later."

For milder Indian food:

• Skip or minimize chili powder and green chilies
• Focus on aromatic spices like cumin, coriander, and turmeric
• Add a touch of cream or yogurt to curries
• Serve with plain rice or bread to balance flavors

What are some hidden ways to add vegetables to Indian dishes for picky eaters?

Expert Opinion: "Grating or finely chopping vegetables before adding them to curries, dals, or rice dishes can make them virtually undetectable," notes Dr. Maya Patel, pediatric nutritionist. "The rich flavors of Indian spices also help mask the taste of vegetables that children might otherwise reject."

Try these techniques:

• Grate carrots and zucchini into rice dishes
• Puree vegetables and add to sauce bases
• Add finely chopped spinach to dal in the last few minutes of cooking
• Mix vegetable purees into dough for rotis or parathas

Are there any quick vegetarian Indian recipes I can make on busy weeknights?

Absolutely! Consider these options:

• Khichdi (rice and lentil porridge) - a one-pot meal ready in 20 minutes
• Vegetable pulao in the Instant Pot
• Roti wraps with simple fillings
• Prepped curry bases that can be stored in the freezer

Expert Opinion: "Batch cooking is your friend when introducing Indian cuisine to your family," recommends food blogger Priya Lakshminarayan. "Prepare basic curry sauces or dal on weekends, then add different vegetables or proteins during the week for quick meals."

How can I ensure my kids get enough protein from vegetarian Indian meals?

Expert Opinion: "Indian cuisine naturally combines proteins for complete amino acid profiles," explains nutritionist Anjali Shah. "The classic combination of dal and rice provides all essential amino acids, making it a perfect plant-based protein option for children."

Indian cuisine offers many protein-rich vegetarian ingredients:

• Lentils (dal)
• Chickpeas (chana)
• Paneer (Indian cottage cheese)
• Tofu (in fusion recipes)
• Nuts and seeds (in sauces and garnishes)

At what age can children start eating mild Indian spices?

Expert Opinion: "Children can be introduced to mild spices like cumin, coriander, and turmeric from about 8-10 months of age," advises Dr. Renuka Diwan, pediatrician. "Start with tiny amounts in pureed foods and observe for any reactions. Most children adapt well to varied flavors when introduced early."

Conclusion

Introducing your children to vegetarian Indian dinner recipes can be a rewarding journey. Not only does it expand their palates, but it also provides them with nutritious meals packed with vegetables, legumes, and whole grains. As someone who has experienced the challenges and joys of cooking Indian food for kids, I can assure you that patience and creativity go a long way. Start with milder recipes like the ones shared here, and gradually introduce more complex flavors as your children's tastes develop.