These kid friendly tofu rice bowls are such a great family meal as there are lots of different topping options each family member can choose from. You can deconstruct them for your toddler, or pile it altogether, this dinner dish has so many options!
Toddler Tip
Rice can definitely be messy for a toddler to eat! You can help your toddler eat the rice with a pre-loaded spoon, but most toddlers love to still use their hands! Forming the rice into a moist, large ball can help your toddler eat the rice with their hands.
Ingredients
- rice (whole grain, white, or sushi rice)
- tofu (extra firm)
- low sodium tamari sauce
- maple syrup
- rice vinegar
- cucumber
- carrots
- avocado
- sesame seeds (optional)
See recipe card for quantities.
Instructions
Add rice and water to rice cooker or cook on stop top according to rice directions.
Marinate tofu. In a medium bowl, add tamari and maple syrup. Pat tofu dry and cut into ½ inch pieces. Add to marinade.
Dice cucumbers. Grate or slice up carrots into match sticks. Slice avocado.
Heat a large skillet to medium heat. Add 1 tablespoon olive oil. Add marinated tofu and marinate for 8-10 minutes, stirring often.
Assemble bowls. Add rice to bowls, add veggies, avocado and tofu. Top with sesame seeds if you like!
Substitutions
- Veggies – feel free to add or swap in other veggies such as bell peppers and radishes
- Protein – chicken or prawns also work great in this bowl if you want to swap those for the tofu
- Rice – a brown or whole grain rice will provide more fibre, or you can use plain white rice or sushi rice
Storage
Store in an airtight container. Best consumed that same day or the next day.
Top tip
Letting the tofu sit in the marinade for 5-10 minutes really helps with the flavour!
FAQ
Yes! As long as they do not have an allergy to soy. Tofu is a whole soy product and is a great source of protein and fibre, along with many other important micronutrients.
Recipe
Kid Friendly Tofu Rice Bowls
Equipment
- 1 skillet
Ingredients
- 1.5 cups rice white, brown, whole grain or sushi rice
- 1 block tofu extra firm
- ⅓ cup tamari low sodium
- 2 tbsps maple syrup
- 1 tablespoon rice vinegar
- 1 cup carrot grated
- 1 cup cucumber diced
- 2 avocados cut up
- 1 tablespoon olive oil
- 3 tbsps sesame seeds optional
Instructions
- Add the rice to a rice cooker with 3 cups of water or cook on stove top according to rice directions.
- Drain the tofu and pat dry with a paper towel. In a medium bowl, add the tamari, maple syrup and rice vinegar to make the marinade. Stir. Add the tofu so that it is fully covered.
- Peel and slice the carrots into matchsticks or grate. Dice the cucumber (option to peel the cucumber). Remove pit of avocado and slice up avocado.
- In a large skillet, heat on medium. Add the olive oil. Add the marinaded tofu and cook on medium for 7-10 minutes, stirring consistently.
- Build out your bowls. Start with the rice base, then add the veggies and avocado and tofu. Option to sprinkle on some sesame seeds on top.
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