Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

With the school year in full-swing and work ramping up with everyone back from summer vacations, we can all use some quick and simple healthy meals. These sweet potato bowls featuring pan-seared, maple-soy tofu are as easy to prep as they are flavorful!

In college my go-to meals usually involved either beans, tofu, or tempeh tossed in a sauce then placed over a sweet potato. I started referring to them as sweet potato bowls instead of stuffed sweet potatoes as I always took the sweet potato flesh out of the skin and would mash it in a bowl before adding the toppings. While some nights I got a little fancier and would add some roasted vegetables or fresh avocado, other nights I just kept it simple with protein and sweet potato.

For the tofu, I don’t recommend marinating as I’ve had better success getting the tofu cubes brown and slightly crispy by just placing them in the wok without any sauce compared to marinating them first. To make this a super quick recipe, cook the sweet potatoes in the microwave for 7-10 minutes, or until soft. While the sweet potatoes are cooking, sear the tofu cubes on the stove for 5-10 minutes. Once done, all you have to do is toss the tofu with your sauce and plate.

Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

Speaking of the sauce, this is also a ridiculously simple recipe. If you don’t have scallions, feel free to completely omit them and add a pinch of onion powder.  

One of my favorite parts of downtown Denver is Larimer Square, with all the gorgeous lights and nice restaurants. Well this past weekend, the restaurants on Larimer closed off the block between 15th and Speer to have a “dine al fresco” experience – basically eating and drinking the best of Larimer under a canopy of lights. It reminded me so much of the piazzas in Italy, with all the lights, good food, and high energy. So gorgeous and so fun! Plus, my mom made the reservation at Rioja, which is known for their artichoke tortelloni (basically large tortellini). Oh my word. One of the best dishes I’ve had in awhile! I would definitely go back to enjoy the rich broth with handmade pasta and creamy artichoke filling. So, while I’m sitting in traffic today, you can bet my happy place will be memories of drinking wine and enjoying a beautiful night out with the family. 

Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

So here’s a toast to keeping things simple, especially on Mondays!

Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

Pan-Seared Maple-Soy Tofu Sweet Potato Bowls

These sweet potato bowls featuring pan-seared, maple-soy tofu are as easy to prep as they are flavorful!
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course
Cuisine: American
Keyword: Sweet Potato, Tofu
Servings: 2
Calories: 363kcal
Author: Kelli

Ingredients

  • 2 small sweet potatoes
  • 1 block extra-firm tofu drained and pressed for at least 10 minutes
  • 2 T maple syrup
  • 2 T soy sauce
  • 2 T apple cider vinegar
  • 2 scallions chopped and separated
  • 1 tsp red pepper flakes
  • 1 garlic clove minced

Instructions

  • Wash the sweet potatoes then poke small holes using a fork all around the potatoes. Place potatoes on a microwave-safe plate and cook for 7-10 minutes, or until soft with pierced with a fork. If you have more time, option to bake in oven at 425F for 60 minutes (I think they taste a bit better this way). Once cooked, cut a slit in the potatoes and allow to cool on the counter for at least 5 minutes, or until cool enough to handle.
  • While sweet potatoes are cooking, place wok over medium-high heat. While wok is warming up, cut drained and pressed tofu into small cubes then place in wok. Cook 5-7 minutes, stirring occasionally, until all four sides of cubes are browned. Remove from heat.
  • In a small bowl, whisk together soy sauce, maple syrup, vinegar, whites of scallions, red pepper flakes and garlic. Pour sauce over tofu and toss to combine.
  • Scoop out flesh of each sweet potato and place on each plate. Divide tofu evenly between plates and garnish with greens of scallions. Enjoy!

Notes

Nutrition for 1/2 of recipe: 363 calories, 0 g saturated fat, 49 g carbohydrate, 7 g fiber, 24 g protein
Pan-Seared Maple-Soy Tofu Sweet Potato Bowls
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About
About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

Please contact me at kelli@thehealthytoast.com to request a copy of my resume or media kit, or to inquire about rates and services.

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