Mustard-crusted tofu with kale and sweet potato
Try this delicious mustard-crusted tofu with kale and sweet potato recipe! Featuring crispy tofu coated in tangy mustard, sautéed kale, zesty ginger, and sweet onions, this nutritious dish is perfect for a healthy lunch or dinner. Simple to make and bursting with flavor, it’s a plant-based delight you'll love!
- 06 Apr 2024
- Cook time 30 min
- Prep time 20 min
- 4 Servings
- 8 Ingredients
This Mustard-Crusted Tofu with Kale and Sweet Potato recipe is a delicious, nutrient-packed dish that's perfect for both vegans and meat-lovers alike. The tofu is marinated with a zesty mustard and lime mix, then paired with hearty kale and sweet potato for a balanced, flavor-rich meal. With just a handful of ingredients, this recipe is both easy to prepare and satisfying to eat.
Ingredients:
Instructions:
- Start by pressing the tofu to remove excess moisture. Wrap the tofu block in paper towels and place a heavy object on top for about 15 minutes. Once pressed, cut the tofu into 1-inch cubes.
- Peel and finely grate the ginger root.
- Peel and dice the sweet potato into small cubes.
- Thinly slice the half onion.
- Roughly chop the kale leaves, removing any tough stems.
- In a large skillet or sauté pan, heat 1 tablespoon of vegetable oil over medium heat.
- Add the diced sweet potato and cook, stirring occasionally, for about 10-12 minutes until tender and lightly browned. If needed, add a small amount of water to help steam and soften the sweet potato. Once cooked, set them aside.
- In a small bowl, mix together the mustard and the grated ginger root. Add a pinch of salt to taste.
- Gently coat the tofu cubes with the mustard-ginger mixture, ensuring each piece is well covered.
- In a large skillet or non-stick pan, heat 2 tablespoons of vegetable oil over medium-high heat. Add the coated tofu cubes in a single layer.
- Cook the tofu for about 3-4 minutes on each side or until the tofu is golden brown and crispy. Once cooked, remove the tofu and set aside.
- In the same skillet, add the remaining 1 tablespoon of vegetable oil.
- Add the sliced onion and sauté for about 2 minutes until softened.
- Add the chopped kale to the skillet and cook for about 5 minutes, stirring frequently, until the kale is wilted and tender.
- Add the cooked sweet potato back to the skillet and mix well. Drizzle with lime juice, stirring to combine.
- Carefully add the mustard-crusted tofu to the skillet with the kale and sweet potato mixture.
- Gently toss everything together to combine all the flavors.
- Taste and adjust seasoning if necessary, adding more salt or lime juice if desired.
- Transfer the mustard-crusted tofu with kale and sweet potato to serving plates.
- Enjoy this delicious and nutritious dish warm.
Tips:
- Press the tofu before cooking to remove excess moisture, allowing it to absorb the marinade better and achieve a firmer texture.
- Use fresh ginger root for a more vibrant and aromatic flavor in the dish.
- Massage the kale with a bit of oil or lime juice before cooking to make it more tender and flavorful.
- Feel free to add additional spices or herbs to the mustard mix to customize the flavor to your liking.
- Roast the sweet potato separately before adding it to the dish to enhance its natural sweetness and achieve a crispy texture.
With its engaging blend of spicy mustard, fresh kale, and sweet potato, this Mustard-Crusted Tofu recipe is an ideal addition to your weekly meal rotation. It's a versatile dish that's packed with vitamins, minerals, and rich flavors, making it perfect for any occasion. Follow the tips provided to ensure each element is cooked to perfection, resulting in a satisfying and nutritious meal that's sure to delight your taste buds.
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 8g | 22% |
| Sugar 4.62g | 5% |
| Fat | |
| Fat 22g | 25% |
| Saturated 1.92g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 550ug | 62% |
| Choline 44mg | 8% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.55mg | 43% |
| Vitamin B3 2.58mg | 16% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 140ug | 36% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 130mg | 144% |
| Vitamin E 1.11mg | 7% |
| Vitamin K 530ug | 438% |
| Minerals | |
| Calcium, Ca 500mg | 38% |
| Copper, Cu 0.33mg | 0% |
| Iron, Fe 4.15mg | 38% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 230mg | 19% |
| Potassium, K 800mg | 24% |
| Selenium, Se 22ug | 40% |
| Sodium, Na 440mg | 29% |
| Zinc, Zn 1.59mg | 14% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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