Sweet Mustard Tofu Bowl With Millet and Greens
User Reviews
5
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Prep Time
25 mins
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Cook Time
35 mins
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Total Time
1 hr
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Servings
4 servings
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Calories
495 kcal
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Course
Main Course
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Cuisine
American
Sweet Mustard Tofu Bowl With Millet and Greens
Description
Sweet Mustard Tofu Bowl With Millet and Greens combines firm tofu pressed to remove moisture, marinated in dijon mustard, maple syrup, soy sauce, and black pepper, then baked until lightly browned. The millet pilaf is prepared by sautéing onion and garlic, cooking millet with diced carrot and salt until tender. Collard greens are cooked seasoned with smoked paprika and salt, providing a smoky, earthy complement.
The dish offers a balance of textures: tender but firm tofu with a flavorful crust, fluffy millet with a subtle sweetness from carrot and onion, and slightly smoky, tender greens. Baking the tofu after coating preserves its shape and allows the mustard and maple syrup flavors to concentrate.
This bowl is suitable for a wholesome meal featuring plant-based protein, grains, and vegetables. It can be served warm and is practical to prepare in advance. Leftovers keep well refrigerated for up to four days, making it convenient for meal planning.
Ingredients
For the tofu:
- 1 pound extra firm tofu $2 to $2.50, super or extra firm, sprouted if possible, cut into rectangles ⅓ inch thick
- ¼ cup Dijon mustard ($.50)
- 3 Tablespoons maple syrup ($.65)
- 1 teaspoon soy sauce $.05, tamari for gluten-free
- black pepper
- ½ cup nutritional yeast optional
For the millet pilaf:
- 1 Tablespoon olive oil $.20, optional
- 1 onion $.50, chopped
- 3 cloves garlic $.10, minced
- 1 ¼ cups millet $1.07, hulled, rinsed
- 2 ½ cups water
- 1 medium carrot $.10, peeled, diced
- 1 teaspoon salt
For the greens:
- 1 bunch collard greens $3.00, or other leafy green
- ¼ teaspoon smoked paprika optional
- pinch of salt
Instructions
Make the tofu:
- Preheat oven to 400 degrees and line a baking sheet with parchment or a silicone mat.
- Press the tofu (if using sprouted, super-firm tofu that contains very little water, you can skip this step; just pat it dry before dipping/coating): Cut the tofu and place on a lint-free dish towel or paper towels. Arrange so that the tofu is surrounded on both sides by towel(s). Place a heavy skillet or weighted baking sheet on top of the tofu. Let sit 15 minutes.
- Mix the mustard, maple syrup, soy sauce, and pepper in a bowl. Coat each slice of pressed tofu in sauce, draining the excess, then coat in nutritional yeast, if using. Place in a single layer on the prepared pan. Bake for 20 minutes, flip the tofu, and bake another 10 to 15 minutes or until lightly browned.
Make the millet pilaf:
- Heat a deep saute pan or soup pot over medium heat. Add the oil, if using, and onion. Stirring occasionally, cook the onion 4 to 5 minutes or until it is just becoming translucent. Add the garlic and cook for 2 more minutes.
- Add the rinsed and drained millet to the pan. Stirring frequently, cook just long enough to "dry out" the millet and toast it slightly. This should take 2 to 4 minutes, depending on how well the millet was drained after rinsing.
- Add the water, salt, and carrot to the pot and bring to a boil. Stir once, cover, and reduce heat to low. Cook 20 to 25 minutes or until the water has been absorbed. Uncover and let stand 5 minutes. Fluff with a fork.
Saute the greens:
- Preheat a sauté pan over medium heat. Add the collard greens and a pinch of salt. Cook 2 to 3 minutes, or until dark green and wilted. Sprinkle with smoked paprika and remove from heat.
- Serve immediately or store each component separately for meal prep.
Notes
- Press tofu to remove excess moisture for better texture before baking; if using low-moisture tofu, pat dry instead.
- Tofu slices are coated with the mustard-maple syrup mixture and optionally nutritional yeast before baking for added flavor and crust.
- Store leftovers refrigerated up to 4 days, suitable for reheating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 495 kcal
% Daily Value*
| Calories | 495kcal | 25% |
| Carbohydrates | 67g | 22% |
| Protein | 26g | 52% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 0mg | 0% |
| Sodium | 945mg | 39% |
| Fiber | 11g | 44% |
| Sugar | 13g | 26% |
| Vitamin A | 10400IU | 208% |
| Vitamin C | 28.1mg | 31% |
| Calcium | 600mg | 60% |
| Iron | 6.7mg | 37% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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