Main meals20 min active · 35 min total · 9 ingredients
Beluga lentils and carrots with rice
For your family tableTender carrots and rice, with lentils alongside if preferred.
The ingredients provideProtein · Fibre · Beta-carotene
Let’s cook →
Family kitchen · Main meals
Gentle tofu, broccoli and couscous pan
Small tofu pieces, tender broccoli and fluffy couscous come together in one pan. Lemon and parsley add flavour without a strong sauce.
- Hands-on time
- 20 min
- Total time
- 30 min
- Base recipe
- 4 servings
Protein · Fibre · Carbohydrates
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 5Here’s how.
An easier way today.
Use small frozen broccoli florets, adding them frozen and cooking thoroughly following the packet. They may need more time.
What you can prepare ahead
Wash, cut and refrigerate broccoli the evening before if helpful. Store opened tofu according to its packet. Promptly cool any cooked portion intended for the next day.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
When there is room for it today
Helping is welcome. Watching is too.
Your child can place broccoli in the cold pan and pick parsley leaves. Adults handle boiling water, knives and the hob.
For your family table
Adapt for younger eaters.
Cook broccoli until soft and cut tofu into small, manageable pieces. Moisten dry couscous with water if helpful. There is no need to insist on a fixed portion.
The nutrients in these ingredients.
- Protein
- Here from: tofu
A building block children need for growth and for making body tissues.
Learn about Protein → - Fibre
- Here from: wholewheat couscous and broccoli
Parts of plant foods that help keep digestion working normally.
Learn about Fibre → - Carbohydrates
- Here from: couscous
They provide energy for everyday activities.
Nutrient knowledge
Tofu adds plant protein. Wholewheat couscous and broccoli provide fibre. The calcium content of tofu varies, so this recipe makes no calcium guarantee.
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it work for you.
Use cooked, drained chickpeas instead of tofu, lightly crushing them for younger children. For rice instead of couscous, cook separately following its packet and allow the extra time.
Taking it slowly today?
Set aside some plain couscous, tofu and broccoli before mixing. Add lemon at the table if preferred.
Keeping it safely
Promptly pack untouched leftovers in shallow containers and refrigerate at 5°C or below. Use within 24 hours. Reheat with a little water, stirring, until thoroughly hot in the centre.
For younger eaters
Cook broccoli until soft and cut tofu into small, manageable pieces. Moisten dry couscous with water if helpful. There is no need to insist on a fixed portion.
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Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
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