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!

  • 04 Feb 2025
  • Cook time 30 min
  • Prep time 20 min
  • 4 Servings
  • 8 Ingredients

Mustard-crusted tofu with kale and sweet potato

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:

4 tbsp vegetable oil
54g
1 tbsp ginger root
6g
8 cups kale
540g
1/2 onion
54g
1/2 cup mustard
120g
1 block tofu
460g
2 tbsp lime juice
30g
1 sweet potato
130g

Instructions:

1. Prepare the Ingredients:
- 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.
2. Cook the Sweet Potato:
- 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.
3. Prepare the Tofu:
- 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.
4. Cook the Kale and Onion:
- 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.
5. Assemble and Serve:
- 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.
6. Serve Immediately:
- 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 Size350 grams
Energy
Calories 180kcal9%
Protein
Protein 14g9%
Carbohydrates
Carbohydrates 18g5%
Fiber 8g22%
Sugar 4.62g5%
Fat
Fat 22g25%
Saturated 1.92g6%
Cholesterol 0.00mg-
Vitamins
Vitamin A 550ug62%
Choline 44mg8%
Vitamin B1 0.30mg25%
Vitamin B2 0.55mg43%
Vitamin B3 2.58mg16%
Vitamin B6 0.37mg22%
Vitamin B9 140ug36%
Vitamin B12 0.00ug0%
Vitamin C 130mg144%
Vitamin E 1.11mg7%
Vitamin K 530ug438%
Minerals
Calcium, Ca 500mg38%
Copper, Cu 0.33mg37%
Iron, Fe 4.15mg38%
Magnesium, Mg 100mg24%
Phosphorus, P 230mg19%
Potassium, K 800mg24%
Selenium, Se 22ug40%
Sodium, Na 440mg29%
Zinc, Zn 1.59mg14%
Water
Water 290g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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