Healthy Eats: Marinated Tofu and Pumpkin Fried Rice

Looking for a wholesome, easy-to-pack meal for your child’s lunchbox? This marinated tofu and pumpkin fried rice is the perfect solution! Packed with protein, vibrant veggies, and healthy carbs, this dish offers a balanced, nutritious meal in one bowl. It’s not just delicious but also a great way to fuel your child’s day, keeping them energized and satisfied. Ideal for busy mornings when you need something quick yet nourishing!

Prep time: 15 minutes
Cook time: 30 minutes
Serving: 2 people

Ingredients:

• 2 tbsp soya sauce
• 1 tbsp honey
• 2 tsp apple cider vinegar
• 1 tsp finely grated ginger
• A pinch of ground black pepper
• 200 gm tofu
• ¾ cup basmati rice
• 1 cup yellow pumpkin (cubed)
• 1 tsp salt (divided)
• 1 tbsp peanut oil
• 2 cloves garlic (minced)
• 1 tsp ginger (minced)
• 1 onion (chopped)
• 1 tsp sesame seeds

Method:

1. Prepare the marinade by mixing soya sauce, honey, apple cider vinegar, grated ginger, and ground black pepper in a bowl.
2. Pat the tofu cubes dry and add them to the marinade. Toss gently to coat well and set aside for 15 minutes.
3. Cook the rice and pumpkin. Wash and drain the rice.
4. In a pressure cooker, place the rice with water, salt, and the pumpkin cubes. Close the lid with the whistle intact.
5. After one whistle, reduce the flame to low and cook for 5 minutes. Turn off the flame and allow the cooker to cool.
6. Once cooled, open the lid and fluff the rice with a fork.
7. Heat peanut oil in a pan. Sauté garlic and ginger on a medium flame for 1-2 minutes. Add chopped onions and sesame seeds and sauté until the onions turn soft.