Tofu is an impressive source of nutrition and a really good source of protein for toddlers as a plant-based option. Tofu is a good substitute for paneer as most vegetarian children are allergic to paneer as well, so tofu is good for lactose-intolerant children and also perfect for Indian kids who have vegetarian diets. Tofu is loaded with iron, calcium, and protein and makes an agile ingredient for endless toddler meal options.
In this blog, we will discuss healthy yet delicious easy tofu recipes for toddlers. So, before we get to the recipes, here are the health benefits of tofu and its nutrition profile.
So, Why Should You Give Tofu to Your Toddler?
Rich in Nutrients
Many of the essential vitamins and minerals for a child are present in tofu. Protein, amino acids, and even minerals like calcium, iron, and magnesium are abundant in it.
Supports Bone Development
Tofu contains calcium and magnesium that are necessary for bone development which is why it is recommended among the food choices for growing kids.
Easily Digestible
Tofu is great because, unlike paneer, its vegetarian but its a dairy product and may be heavy for some toddlers to digest, Tofu is light on the stomach, which can easily be added to the meal.
Boosts Immunity
Tofu’s isoflavones work as antioxidants, boosting immunity and reducing illness in infants.
Vegan & Allergy-Friendly
This is a good alternative for children with dairy allergies or lactose intolerance. This supplement is ideal for those following a plant-based diet.
Tofu Nutrition Facts
Before you start giving tofu to your toddler, you need to know what makes it a great food choice. Below is a brief overview of tofu nutrition facts (per 100 gram serving of soft tofu):
Calories: 76 kcal
Protein: 8g
Calcium: 350mg
Iron: 1.8mg
Magnesium: 37mg
Fiber: 0.5g
Fat: 4.8g
Having explained why you could start incorporating tofu into your toddler’s diet now, let us move on to some simple tofu recipes for your little one to relish!
5 MUST-TRY SOFT TOFU RECIPES FOR TODDLERS
After having learnt about the awesomeness of tofu, we know you can’t wait to get started. Afterall, the benefits of eating tofu are immense! Here is a list of 5 easy tofu recipes.
Tofu and Vegetable Khichdi
Nutritious and light meal for toddlers with high digestibility.
Ingredients:
½ cup rice
2 tbsp moong dal
½ cup soft tofu (mashed)
½ cup mixed/mix veg – carrot, peas,beans finely chopped
½ tsp cumin seeds
½ tsp turmeric
½ tsp ghee
2 cups water
Instructions:
Make sure to wash and soak the rice and dal for 10mins.
36 ghee heat in a pressure cooker Add cumin seeds.
Add some chopped veggies and saute for 1 minute.
Now add rice, dal, turmeric and water. Cook for 3-4 whistles.
When they are done cooking, mash the soft tofu and add it to your khichdi.
Serve warm.
Why toddlers love it:
Being creamy it can be eaten with more ease.
A diet with protein, fibre and nutrients
Tofu Pancakes
Pillowy, pillowy, pillowy and great for breakfast or snacking.
Ingredients:
½ cup whole wheat flour
½ cup mashed soft tofu
1 mashed banana
½ tsp baking powder
½ cup milk (or non-dairy equivalent)
1 tsp jaggery powder
1 tsp ghee
Instructions:
For the pancake: In a bowl combine the whole wheat flour, the powdered tofu, the banana, the baking powder and the jaggery.
Add milk gradually and mixing to make a batter.
Take a pan, grease with ghee and pour some batter.
Flip and cook on low flame until both sides are golden brown.
Serve warm with fruit puree.
Why toddlers love it:
Naturally sweet and soft.
Easy to hold and eat.
Tofu and Spinach Paratha
A healthy version of regular parathas filled with tofu and spinach.
Ingredients:
1 cup whole wheat flour
½ cup mashed soft tofu
¼ cup finely chopped spinach
½ tsp cumin powder
½ tsp salt
Water as needed
Ghee for cooking
Instructions:
Blend flour, tofu, spinach, cumin powder, and salt in a bowl.
Slowly add in water to knead into a soft dough.
Take out a small lump of dough and roll it into small parathas. Cook them on a hot tawa applying ghee to both sides.
Spoon it out, drizzle over some curd, or serve along with your own homemade chutney.
Why toddlers love it:
Easy to chew due to soft texture.
It is also a fun way to get greens into their diets.
Tofu and Banana Smoothie-
Smoothie (protein-rich, filling, ideal for busy mornings)
Ingredients:
½ cup soft tofu
1 ripe banana
½ cup of milk (or milk alternative)
1 tsp honey (for toddlers over 1 year of age)
Instructions:-
Combine everything until homogenous.
Serve chilled in a small cup.
Why toddlers love it:
Naturally sweet and creamy.
Easy to sip and digest.
Tofu and Vegetable Cutlets-
So: A great finger food for the little ones!
Ingredients:
½ cup mashed soft tofu
½ cup boiled mashed potatoes
¼ cup finely grated carrots
Coriander — ¼ cup finely chopped
¼ tsp turmeric
¼ tsp black pepper
2 tbsp breadcrumbs
Ghee for cooking
Instructions:
Combine all the ingredients to make a soft dough.
Shape into small cutlets.
Then on a tawa splash some ghee and cook until golden brown.
Pair these with homemade yogurt dip.
Why toddlers love it:
Easy to hold and eat.
With a crispy exterior and a soft interior.
Conclusion
In fact, it is a great option to make them eat tofu, so you can introduce them to the nutritional benefits of eating tofu such as it provides them with proteins, calcium, and iron. These Indian-flavoured easy Tofu recipes are healthy and toddler-approved!
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