Veggie Rice Puffs

Veggie Rice Puffs

These tasty little puffs are an ideal on-the-go meal or snack. Make them ahead, freeze them and toast as needed for a nutritious meal. This recipe, which uses vitamin and mineral-rich brown rice, provides baby with essential nutrients including magnesium, phosphorus, zinc, niacin and vitamin B6. Magnesium and phosphorus are factors in normal bone development, while zinc, niacin and vitamin B6 are factors in energy metabolism and tissue formation.

What You’ll Need:


1 cup cooked brown rice
250 mL
1/2 *zucchini, grated 1/2
1/4 cup
frozen peas, thawed
50 mL
1/2 cup
mashed banana 125 mL
1/4 cup fortified rice milk or cow’s milk 50 mL
1 tbsp
melted butter
30 mL


Preheat oven to 350 F (180 C).

In bowl of food processor, combine rice, zucchini, peas, and milk, process until smooth. Stir in flour and butter until well combined.           

Spoon dough into 1-inch (2.5 cm) balls in a single layer on a parchment-lined baking sheet; flatten slightly. Bake in the centre of the oven until firm and golden brown on the bottom, about 20 minutes.

Makes about 30 pieces.

*Tip: Try substituting grated carrots in place of zucchini. Carrots pack an additional punch of vitamin A, which is important for the health of the bones, teeth and skin.

Per (3 piece) serving: about 70 cal, 9 g carbs, 1 g fibre, 3 g fat, 1 g protein.



For more great recipes, visit

Featured Recipes

Grecian Rice Salad

A quick fix for lunch or dinner, this twist on a traditional Greek salad is a meal in itself. For quick… Continue Reading

Black Bean Soup with Rice

Black Bean Soup with Rice

Here's a whole new twist on chicken and rice soup to warm the winter chills. Continue Reading

Two-Tone Rice Salad with Shrimp and Feta

Two-Tone Rice Salad with Shrimp and Feta

This hearty salad is ideal for a crowd and makes great leftovers. The black and brown rice add a source… Continue Reading