High Protein Vegan Sushi Bowl (Toddler-Friendly Recipe)

May 17, 2020 Heidi Masanga RN, BSN

This sushi bowl recipe is the first in my new series of toddler-friendly recipes.

As a busy vegan mom of 4, it’s always been important to me to make family meals that are easy, healthy, and kid-friendly.

If you’re a vegan mama of a busy toddler, you don’t have time to fuss over complicated meals. You need easy, healthy plant-based recipes that work well for your toddler and the whole family.

That’s why I’m starting this recipe series…to help you make easy healthy vegan toddler meals.

Not fancy. No fluff. Let’s get to it!

High Protein Vegan Sushi Bowl (toddler-friendly)

IMPORTANT

By making this plant-based recipe, you are decreasing your child’s risk for chronic disease, saving animals from suffering, and improving the health of our planet for future generations. Thank you for making a difference!

What’s so special about this toddler meal?

It’s a good source of protein, fiber, healthy fats, complex carbs, calcium, iron, potassium, and prebiotics, which promote a healthy gut microbiome.
It’s a toddler-friendly recipe that the whole family will love.
Much of this meal can be prepped ahead if needed (I usually make the tofu ahead of time. this makes dinnertime prep quicker)
It makes great leftovers ( I always make extra so we can have it for lunch the next day)

RECIPE:

Vegan Sushi Bowl (toddler friendly meal)

Ingredients

☑️ 4 cups white or brown rice, cooked

☑️ 1 block firm or extra firm tofu, cut into 1 inch cubes

☑️ 2 cups fresh broccoli (about 2 head of broccoli) chopped into bite-sized pieces

☑️ 2 carrots, thinly sliced into coins on the diagonal

☑️ 2 cups frozen edamame (not in the pods)

☑️ 1 large avocado, cut into bite-sized chunks

☑️ 2 stalks green onions, green part only sliced thin

☑️ optional- 1 sheet nori (seaweed) use scissors to cut into thin strips

Marinade for tofu

☑️ tablespoons tamari or low sodium soy sauce

☑️ 1 teaspoon minced garlic (about 2 cloves)

☑️ 2 tablespoons brown sugar

☑️ 1 tablespoon white vinegar

☑️ 2 tablespoons water

☑️. 1 tablespoon mild tasting oil

Directions

Step 1

Make your rice

Step 2

Mix marinade ingredients together, and marinate tofu cubes for 30 minutes. Marinate tofu for at least 4 hours or overnight for best flavor.

Step 3

Preheat oven to 425. Place marinated tofu cubes on baking sheet lined with parchment paper or a silicone mat to prevent tofu from sticking. Bake for 30 minutes or until nicely browned.

Step 4

While tofu cooks, fill a medium saucepan with 1 inch of water and bring to a boil. Add carrots and broccoli. Decrease heat to medium, cover and steam for 5 minutes. Then remove the lid and add edamame to the broccoli and carrots, cover and steam for 3-4 more minutes.

Step 5

Remove from heat. Drain in colander and rinse with cool water to stop cooking. Allow to drain in colander 5 more minutes.

How to Assemble

Bowl: Place 1 cup (or more) of rice in bowl, that add steamed veggies, roasted tofu, avocado chunks. Sprinkle with sliced green onions, nori (seaweed) and sesame seeds. Drizzle with Sriracha if you like it spicy, and extra soy sauce or tamari if desired.

Toddler plate: Arrange rice, veggies, avocado, on plate the way your toddler prefers.

Notes

Spice it up: (not for toddlers) Try Sriracha, Furikake (Japanese sprinkles rice seasoning) or Trader Joes “Everything But the Bagel” seasoning.

Soy-free option: use tamari or coconut aminos instead of soy sauce. Use chickpeas or sweet potato cubes instead of tofu. Omit edamame.

IT’S SO EASY AND DELICIOUS!

I’d love to see your version of this recipe. If you make it, please tag our Instagram page