Name: Tofu and Vegetable Rice Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: International
Ingredients: 300 g soft or medium tofu, cut into small cubes; 1 carrot, finely diced; 100 g broccoli florets, finely chopped once cooked; 300 g cooked rice, soft and well-cooked; 1 tsp sesame oil; 1 tbsp neutral oil, for the pan

This bowl keeps things simple and plant-based: soft tofu and finely chopped vegetables warmed through with a little sesame oil, served over rice cooked soft enough to need no extra chewing.

Handle the tofu gently. Soft tofu is exactly the texture a toddler needs, but it also breaks apart easily in the pan, so a light hand with the spatula matters here.

If your little one is still earlier in the journey, start with our Baby's First Foods guide.

Part of our 40 toddler meal ideas list.

method

Steam or boil the carrot and broccoli together until very soft, about 8 to 10 minutes. Chop the broccoli finely once cooked.

Heat the neutral oil in a nonstick pan over medium-low heat, and gently cook the tofu cubes for 4 to 5 minutes, turning carefully, until lightly warmed through. Be gentle; soft tofu breaks apart easily.

Add the cooked carrot and broccoli to the pan with the tofu, and warm through together for 1 to 2 minutes.

Stir in the sesame oil.

Serve warm over the soft, well-cooked rice, letting everything cool to just warm first.

chef's tips

Choose soft or medium tofu rather than firm or extra-firm; it has a gentler, easier texture for a toddler, even though it takes more care to handle in the pan.
Chop the cooked broccoli finely, well past bite-sized for an adult, so there are no stringy stalk pieces left in the bowl.
No added salt is needed. A small amount of sesame oil adds plenty of flavor on its own.
This is an easy, fully plant-based lunch that comes together almost entirely from pantry and freezer basics.