Best 3 Mustard Crusted Tofu With Kale And Sweet Potato Recipes
Mustard crusted tofu with kale and sweet potato is a delicious and nutritious vegan dish that is perfect for a weeknight meal. The tofu is coated in a flavorful mustard crust and then baked until crispy, while the kale and sweet potato are roasted until tender. The dish is served with a tangy tahini sauce that brings all of the flavors together. The tofu is high in protein and provides a good source of iron and calcium, while the kale and sweet potato are packed with vitamins, minerals, and antioxidants. This dish is a great way to get your daily dose of vegetables and protein. So grab your apron and let's get cooking!
Check out the recipes below so you can choose the best recipe for yourself!
MUSTARD-CRUSTED TOFU WITH KALE AND SWEET POTATO
Provided by Anita Sharp
Categories Leafy Green Mustard Soy Vegetable Sauté Vegetarian Quick & Easy High Fiber Tofu Kale Root Vegetable Sweet Potato/Yam Healthy Low Cholesterol Vegan Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 8
Steps:
- Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.
- Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.
- Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).
- Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.
MUSTARD-CRUSTED TOFU WITH KALE AND SWEET POTATO
Make and share this Mustard-Crusted Tofu With Kale and Sweet Potato recipe from Food.com.
Provided by kelly in TO
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.
- Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.
- Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).
- Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.
Nutrition Facts : Calories 272.2, Fat 19.1, SaturatedFat 2.7, Sodium 402.1, Carbohydrate 18, Fiber 4.1, Sugar 3.6, Protein 11.7
TOFU AND KALE WITH PEANUT SAUCE
Simple, nutritious and tasty. You can use whatever greens are available: Swiss chard, beet greens, turnip greens, etc. Natural peanut butter (without hydrogenated oils) is better (for everything, not just this recipe). If you don't have a jalapeno, or don't like them, you can add some cayenne or some Tabasco sauce to the peanut sauce instead. Frying in peanut oil is key; because of its high smoke point, you can get it screaming hot, which is what is needed to get the tofu nice and crisp.
Provided by Podkayne
Categories Soy/Tofu
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Slice tofu an cut into triangles, sticks, or whatever shape you like.
- Heat peanut oil until very hot.
- Fry tofu, turning until each side is brown and crisp.
- Reduce heat and add garlic, onion, and chile. Stir fry until onion is translucent.
- Add kale and stir fry until it cooks down.
- Mix peanut butter, tamari and mirin to make the peanut sauce, add to pan and heat through.
- Serve over cooked brown rice.
Nutrition Facts : Calories 359.5, Fat 27, SaturatedFat 5.3, Sodium 730.3, Carbohydrate 17.5, Fiber 4.4, Sugar 5.1, Protein 18.2
Tips:
- Use extra firm tofu. This type of tofu holds its shape better and will absorb the marinade more easily.
- Press the tofu before cooking. This will help remove excess water and make the tofu more crispy.
- Coat the tofu in cornstarch before frying. This will help create a crispy crust.
- Don't overcrowd the pan when frying the tofu. This will prevent the tofu from cooking evenly.
- Bake the tofu until it is golden brown and crispy. This will ensure that the tofu is cooked through.
- Serve the tofu with your favorite dipping sauce. Some popular options include soy sauce, hoisin sauce, and sweet and sour sauce.
Conclusion:
Mustard crusted tofu with kale and sweet potato is a delicious and healthy meal that is perfect for a weeknight dinner. The tofu is crispy on the outside and tender on the inside, and the kale and sweet potato add a pop of color and flavor. This dish is also packed with nutrients, making it a great choice for a healthy meal.
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