Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
4
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Calories
308 kcal
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Course
Main Course
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Cuisine
American
Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
Description
The Spicy Maple Mustard Tofu Bowl with Sweet Potatoes begins with tofu marinated in a blend of Dijon mustard, flaxseed meal, flour (or cornstarch for gluten-free), maple syrup, non-dairy milk, oil, and spices including garlic powder, onion powder, paprika, thyme, cayenne, and black pepper. After marinating briefly, the tofu is coated with bread crumbs and baked alongside cubed sweet potatoes seasoned simply with salt, thyme, pepper, and oil.
The tofu develops a crispy exterior from the bread crumb coating while retaining a tender interior. The sweet potatoes roast until tender, offering a soft texture and natural sweetness that complements the spicy and tangy tofu. Fresh elements like blueberries, apple slices, baby spinach or greens, and halved pecans introduce freshness, crunch, and balance.
A dressing made from maple syrup, lime juice, water, salt, and pepper adds a bright sweetness with mild acidity, harmonizing the flavors of the bowl. Adding some blueberries to the dressing is suggested for a subtle color and flavor variation.
The recipe offers storage advice to keep components separate for up to three days, making assembly easy at meal time. Alternatives are provided for gluten-free and nut-free versions by adjusting the starch and omitting nuts. Seasonings on tofu can be swapped with Cajun or BBQ spice blends if preferred.
Ingredients
For the tofu marinade:
- 1 tablespoon Dijon mustard
- 2 teaspoons flaxseed meal
- 1 teaspoon flour or use corn starch to make it gluten-free
- 2 tablespoons maple syrup
- 2 tablespoons non-dairy milk
- 1 teaspoon neutral cooking oil generic cooking oil
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon thyme dried
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon black pepper
For the crispy coating:
- 1/4 teaspoon salt
- 1/4 cup bread crumbs
For the rest of the bowl ingredients:
- 14 ounces tofu pressed for 15 minutes and cubed, extra firm
- 1 sweet potato cubed
- 1/4 teaspoon salt
- 1/4 tsp thyme for sweet potatoes
- oil as needed for sweet potatoes
- 1 cup blueberries
- 1 cup apple thinly sliced
- spinach or baby greens, fresh, as needed
- 1/3 cup pecans halved
For the dressing:
- 1 tablespoon maple syrup
- 1 tablespoon lime juice
- 1 tablespoon water
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Make the marinade by mixing all the ingredients in a bowl and set aside. Press and cube the tofu if you haven’t already
- Add your pressed and cubed tofu to the marinade and toss well. Let it sit for 5 minutes. Mix the crispy coating ingredients in a shallow bowl
- Then carefully transfer the marinated tofu to the shallow bowl leaving the excess marinade in the original bowl.
- Toss the tofu in the coating to coat all of the tofu. Then transfer to a parchment-lined baking sheet.
- In another bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and mix well.
- Toss well to coat and spread the sweet potato cubes on the same baking sheet.
- Bake at 400 degrees F (200 c ) for 25-30 minutes or until the tofu is crisp and the sweet potato is cooked to preference.
- Make the dressing by combining all the ingredients in a small bowl. (I also like to add a couple of blueberries to this dressing and smash them just for color and a different flavor. This is optional) . You can also mix 1-2 teaspoons of the marinade if remaining
- Assemble your bowl by adding spinach or other greens of choice. Some blueberries, apples, a good helping of the baked tofu and the sweet potato. Drizzle with the dressing and serve.
Notes
- Store tofu and sweet potatoes separately from chopped fruits and greens for up to 3 days to keep textures fresh.
- Use cornstarch instead of flour in the tofu marinade for a gluten-free version.
- Omit pecans to make the dish nut-free.
- Blackberries or other berries can substitute blueberries for variety.
- Alternate the tofu spice mix with Cajun or BBQ seasoning blends if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 308 kcal
% Daily Value*
| Calories | 308kcal | 15% |
| Carbohydrates | 39g | 13% |
| Protein | 13g | 26% |
| Fat | 13g | 20% |
| Saturated Fat | 1g | 5% |
| Sodium | 560mg | 23% |
| Potassium | 455mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 16g | 32% |
| Vitamin A | 9197IU | 184% |
| Vitamin C | 22mg | 24% |
| Calcium | 216mg | 22% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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