Mummy & Mini: Beetroot and Tofu Bowl

This vibrant Beetroot and Tofu Bowl is the perfect dish for a delicious, nutrient-packed meal you can share with your little one!

With fresh, wholesome ingredients and vibrant colours, it’s designed to appeal to both adults and children.

The recipe is simple to prepare yet packed with healthy proteins, healthy fats, and a touch of natural sweetness from the sweet potato and beetroot.

This bowl offers a lovely balance of textures and flavours, ensuring a satisfying meal for you and a gentle introduction to new flavours and textures for your little one.

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Ingredients You’ll Need

Here’s a list of everything you’ll need to make this Beetroot and Tofu Bowl recipe:

• 1 medium sweet potato
• 1/2 block tofu
• 1 avocado
• Salad leaves
• 2 cooked beetroots
• 1 tsp apple cider vinegar
• Salt
• Olive oil

Why Beetroot and Sweet Potato are a Perfect Pairing

Beetroot and sweet potato make an excellent combination, both in flavour and nutrition.

Sweet potato provides a natural sweetness that complements the earthy, slightly sweet taste of beetroot.

Together, they offer a variety of essential nutrients, including vitamin A, potassium, and iron.

Their vibrant colours are not only visually appealing but also indicate a rich antioxidant profile, supporting a healthy immune system and helping protect against inflammation.

These ingredients create a satisfying foundation for this nutritious bowl, making it as visually appealing as it is nourishing.

Tofu for Protein and Texture

Tofu is a fantastic plant-based protein that has a mild flavour and smooth texture, making it ideal for both adults and little ones.

When pan-fried, tofu develops a crispy exterior, adding a delightful crunch to the bowl while keeping the inside tender.

It’s a versatile ingredient that absorbs flavours well, and it offers a good source of iron and calcium, which are essential for bone health and growth.

This makes tofu an excellent choice for parents seeking a simple, protein-rich option that complements the other ingredients perfectly.

Avocado – Creamy Goodness and Healthy Fats

Avocado brings a creamy element to this bowl, contrasting beautifully with the crispy tofu and smooth beetroot sauce.

Known for being high in heart-healthy fats and essential vitamins, avocado adds a natural richness to the meal without overpowering other flavours.

Nutritional Benefits for Both Mummy and Mini

This bowl is thoughtfully designed to meet the nutritional needs of both adults and children.

Rich in essential vitamins, antioxidants, and plant-based proteins, it offers a balanced mix that supports growth, energy, and immunity.

The combination of ingredients delivers sustained energy, thanks to the complex carbs from sweet potato and protein from tofu.

For children, this meal is an ideal introduction to solid foods, providing a soft, chewable texture and gentle flavours.

For adults, it’s a filling, healthy meal that offers a satisfying variety of textures and a beautiful presentation.

Tips for Making This Bowl Your Own

This recipe can be easily adapted based on personal preferences and available ingredients.

Consider adding other roasted vegetables like carrots or bell peppers, which pair wonderfully with the beetroot sauce and provide added nutrition.

For a bit of crunch, sprinkle the adult bowl with seeds such as pumpkin or sesame, which are rich in magnesium and healthy fats.

Adding a dash of chilli oil or a sprinkle of cumin on the tofu can add a hint of warmth and spice for those who enjoy a bit more flavour.

Feel free to experiment with garnishes and textures to make this meal truly your own!

How to Make This Recipe

Step 1: Prepare the Sweet Potato

Begin by washing your sweet potato thoroughly.

Cut it in half horizontally and then slice it lengthwise, setting aside a wedge for the mini plate.

Cube the rest of the sweet potato, and steam it over boiling water for about 20 minutes or until tender.

Steaming preserves the sweet potato’s natural sweetness, making it especially appealing for little ones while maintaining the maximum nutritional value.

Step 2: Cook the Tofu

Slice your tofu into long strips, saving one for the mini plate, and then cut the remaining pieces into cubes.

Fry the tofu in a medium-hot, well-oiled pan until crispy.

The crisp exterior with a soft, pillowy centre adds an appealing contrast to the dish.

For the mini plate, cook the tofu strip in a nonstick pan over low-medium heat without oil, resulting in a gentle, oil-free texture ideal for small hands.

Step 3: Make the Beetroot Sauce

To make the vibrant beetroot sauce, blend 1.5 beetroots (saving the remaining half for the mini plate) with a quarter of the avocado, 1 tsp of apple cider vinegar, and a pinch of salt.

If you’re preparing this sauce for a baby, skip the vinegar and salt, which makes it suitable as a mild puree that’s packed with nutrients.

This sauce adds a creamy texture and beautiful colour to the bowl, enhancing both the presentation and flavour.

Step 4: Slice the Avocado

Slice the remaining avocado, setting aside a wedge for the mini plate and slicing the rest for the adult bowl.

The creamy avocado pairs wonderfully with the earthy beetroot and crispy tofu, adding healthy fats and a buttery texture to the bowl.

Avocado is a nutrient powerhouse, especially beneficial for growing babies and busy adults alike.

Step 5: Assemble the Bowls

For the adult bowl, start with a bed of salad leaves, and then add the steamed sweet potato, tofu, and avocado slices.

Drizzle with the beetroot sauce, and, if desired, sprinkle with nutritional yeast or seeds for added flavour and a nutrient boost.

For the mini plate, arrange the sweet potato, avocado wedge, half beetroot, and cooled tofu strip.

This small plate introduces a variety of tastes and textures while being gentle and nutritious.

Frequently Asked Questions

Can I prepare the beetroot and tofu bowl in advance?

Yes, you can prepare the components in advance and store them separately.

Keep the beetroot sauce, cooked tofu, and steamed sweet potato in the fridge, and assemble when ready to eat.

This allows for easy, quick assembly, and ensures the ingredients remain fresh and flavourful.

Is there an alternative to tofu?

Certainly. For those who prefer not to use tofu, chickpeas are an excellent substitute.

Simply roast or pan-fry them with a little seasoning until they’re crispy.

Chickpeas provide a similar protein boost and add a bit of crunch to the bowl.

How can I make this recipe more filling?

If you’d like to make this bowl more substantial, add a serving of grains like quinoa or brown rice.

These grains are high in fibre, adding to the bowl’s satiety and pairing well with the creamy beetroot sauce and avocado.

Can I use raw beetroot instead of cooked?

It’s best to use cooked beetroot for the sauce, as it blends more smoothly and has a softer, sweeter flavour.

Raw beetroot can have a stronger, earthier taste that may alter the balance of the dish.

Cooking beetroot also enhances its natural sweetness, making it more palatable for both adults and children.

And that’s it for this Beetroot and Tofu Bowl recipe. You can find the whole thing on a handy recipe card just below, so be sure to Pin it for later!

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