Healthy, flavorful, and satisfying, this easy Spicy Maple Mustard Tofu Bowl with sweet potatoes crunchy baked marinated tofu is a vegan version of honey mustard chicken and is the proper meal prep lunch bowl or weeknight dinner . Add any nut or fruit you wish to make this yours!
On the lookout for a tofu bowl idea so as to add to your vegan lunch or dinner rut? This Spicy Maple Mustard Tofu Bowl with sweet potatoes has change into a favourite in my home very quickly! A colourful, healthy, super flavorful bowl that’s so satisfying and loaded with crunchy spiced tofu and creamy roasted sweet potatoes! All tossed with a maple lime dressing, this makes for the proper meal prep lunch bowl or weeknight dinner. You’ll love that it’s so versatile. Add any nut or fruit you wish to make this yours!
This bowl recipe is a vegan version of honey mustard chicken using maple syrup as an alternative of honey and pressed,cubed tofu as an alternative of chicken and my whole family is obsessive about it!
In terms of preparing tofu, I typically wish to bake or pan fry it. Sometimes I marinate it after which bake it, and sometimes I bread it as an alternative. And when I would like it to be especially delicious, I do each! For this maple mustard tofu bowl recipe, we do each. Maple Mustard Marinade + a punchy mixture of breadcrumbs and spices = the perfect baked tofu ever!
With those fresh apples, pecans and the roasted sweet potatoes, I took this right into a late summer / fall direction. Nevertheless, you possibly can adapt this to the season, adding seasonal produce like fresh strawberries and almonds in spring or swapping spinach for arugula or massaged kale! You may substitute or add another veggie of your selection. The sweet refreshing maple lime dressing goes with just about anything!
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Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
Healthy, flavorful, and satisfying, this easy Spicy Maple Mustard Tofu Bowl with crunchy baked marinated tofu and roasted sweet potatoes is the proper meal prep lunch bowl or weeknight dinner and so versatile. A vegan version of honey mustard chicken and sooo good you’ll want to have it on daily basis! Add any nut or fruit you wish to make this yours!
Servings: 4
Calories: 308kcal
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 oil
For the crispy coating:
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon dried cayenne
- 1/2 teaspoon of cayenne
- 1/2 teaspoon black pepper
- 1/4 cup (30 g) bread crumbs
- 1/4 teaspoon salt
For the remaining of the bowl ingredients:
- 14 ounces (400 g) of additional firm tofu pressed for quarter-hour and cubed
- 1 sweet potato cubed
- 1/4 teaspoon salt
- 1/4 tsp thyme for sweet potatoes
- oil as needed for sweet potatoes
- 1 cup (150 g) blueberries
- 1 cup thinly sliced apples
- fresh spinach as needed
- 1/3 cup (30 g) of pecans
For the dressing:
- 1 tablespoon maple syrup
- 1 tablespoon lime juice
- 1 tablespoon water
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
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Make the marinade by mixing all of the ingredients in a bowl and put aside. Press and cube the tofu when you haven’t already
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Add your pressed and cubed tofu to the marinade and toss well. Let it sit for five minutes. Mix the crispy coating ingredients in a shallow bowl
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Then fastidiously transfer the marinated tofu to the shallow bowl leaving the surplus marinade in the unique bowl.
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Toss the tofu within the coating to coat all the tofu. Then transfer to a parchment-lined baking sheet.
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In one other bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and blend well.
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Toss well to coat and spread the sweet potato cubes on the identical baking sheet.
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Bake at 400 degrees F (200 c ) for 25-Half-hour or until the tofu is crisp and the sweet potato is cooked to preference.
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Make the dressing by combining all of the ingredients in a small bowl. I also wish to add a few blueberries to this dressing and smash them only for color and a unique flavor
-
Assemble your bowl by adding spinach or other greens of selection. Some blueberries, apples, a superb helping of the tofu and the sweet potato. Drizzle with the dressing and serve.
Notes
- To make this gluten-free use corn starch as an alternative of flour within the tofu marinade
- omit the nuts to make Nutfree
- You need to use blackberries as an alternative of blueberries – any berry really
- The spice mix will be swapped for Cajun or bbq seasoning if you’ve some premixed
Nutrition
Nutrition Facts
Spicy Maple Mustard Tofu Bowl with Sweet Potatoes
Amount Per Serving
Calories 308
Calories from Fat 117
% Every day Value*
Fat 13g20%
Saturated Fat 1g6%
Sodium 560mg24%
Potassium 455mg13%
Carbohydrates 39g13%
Fiber 5g21%
Sugar 16g18%
Protein 13g26%
Vitamin A 9197IU184%
Vitamin C 22mg27%
Calcium 216mg22%
Iron 3mg17%
* Percent Every day Values are based on a 2000 calorie weight-reduction plan.
Tofu Bowl Ingredients:
- Tofu – firm or extra firm, pressed for 20 minutes to remove moisture.
- sweet potato – butternut squash would work too
- blueberries – for the bowl itself but additionally for the dressing
- apples – the add some crispy juicy freshness and work so well together with the sweet potatoes
- fresh spinach as a base for our bowls
- pecans for some crunch
Marinade & crunch coating ingredients
For the tofu marinade and crunchy coating we’d like:
- Dijon mustard
- flaxseed meal
- flour
- maple syrup
- non-dairy milk
- and oil
- spices: garlic powder, onion powder, paprika, cayenne, black pepper and salt
- bread crumbs for some crunch
Salad Dressing
The salad bowl dressing is a straightforward combination of
- maple syrup
- lime juice
- water, salt, and black pepper
No oil needed as there may be some oil within the roasted potatoes.
Suggestions:
- To make this gluten-free use corn starch as an alternative of flour within the tofu marinade
- You need to use blackberries as an alternative of blueberries – any berry really
- For meal prep, prepare the roasted tofu and sweet potatoes prematurely and prep the dressing. Cover and chill. Chop apples measure out berries and canopy in individual bowls and put all the pieces within the fridge to permit for quick assembling the following morning
- The spice mix will be swapped for Cajun or bbq seasoning if you’ve some premixed
The best way to make Spicy Maple Mustard Tofu Bowls
Make the marinade by mixing all of the ingredients in a bowl and put aside for five minutes.
Meanwhile, make the coating by mixing all of the ingredients in a shallow bowl and put aside.
Add your pressed and cubed tofu to the marinade and toss well. Let it sit for five minutes.
Then fastidiously transfer the tofu to the shallow bowl leaving the surplus marinade in the unique bowl.
Toss the tofu within the coating to coat all the tofu. Then transfer to a parchment-lined baking sheet.
In one other bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and blend well.
Toss well to coat and spread the sweet potato cubes on the identical baking sheet.
Bake at 400 degrees Fahrenheit (205 c)for 25-Half-hour or until the tofu is crisp and the sweet potato is cooked to preference.
Make the dressing by combining all of the ingredients in a small bowl and put aside.
I also wish to add a few blueberries for this dressing and smash them only for color and a unique flavor for fun.
Assemble your bowl by adding spinach or other greens of selection. Some blueberries, apples, a superb helping of the tofu and the sweet potato.
Drizzle with the dressing and serve.
