Baked tofu and brown rice bowl

Name: Baked tofu and brown rice bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 portions

A poke-style bowl made pregnancy-safe by using baked tofu instead of raw fish, with edamame, carrot, avocado and sesame.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 4 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Toss the tofu with one tablespoon of soy sauce and the oil and bake at 200°C (180°C fan) for 22 to 25 minutes.
Step 2. Boil the edamame for three minutes and drain.
Step 3. Warm the rice until steaming hot, then let it cool slightly.
Step 4. Assemble the bowls with rice, tofu, edamame, carrot and avocado, and dress with the remaining soy sauce, vinegar and sesame seeds.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.
Do not use raw fish in pregnancy — this bowl uses baked tofu instead.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026