Nutty Tofu Sweet Potato Bowl
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free* • High-Protein • High-Fibre • Whole-Food Focused
*Use certified gluten-free tamari and check the sriracha label if gluten-free is required.
Introduction
This colourful Nutty Tofu Sweet Potato Bowl combines crispy tofu, roasted sweet potato, fluffy quinoa, green peas and fresh salad vegetables with a creamy peanut and lime dressing. Packed with different flavours and textures, it's a satisfying plant-based meal that's perfect for lunch, dinner or meal prep.
Tofu and quinoa provide complete plant-based protein, while peas contribute additional protein and fibre. Sweet potato provides satisfying carbohydrates and beta-carotene, and fresh salad leaves and radishes add colour, crunch and extra vegetables.
The creamy peanut butter dressing brings everything together with a delicious combination of savoury tamari, fresh lime, garlic, sriracha and a touch of maple syrup. Naturally vegan and dairy-free, this tofu quinoa bowl is also easy to keep gluten-free by using certified gluten-free tamari.
Benefits of the Main Ingredients
Firm Tofu
Firm tofu is an excellent source of complete plant-based protein, providing all nine essential amino acids. It also supplies iron, magnesium and phosphorus, while calcium-set tofu can provide a substantial amount of calcium.
Sweet Potatoes
Sweet potatoes provide complex carbohydrates, dietary fibre, potassium and vitamin C. Orange-fleshed varieties are particularly rich in beta-carotene, which the body can convert into vitamin A.
Quinoa
Quinoa provides complete plant-based protein along with fibre and carbohydrates. It also contributes important minerals including magnesium, phosphorus, manganese and iron, making it a useful staple in vegetarian and vegan meals.
Green Peas
Green peas provide a combination of plant-based protein and fibre as well as vitamin C, vitamin K, folate and several B vitamins. They help increase both the vegetable and protein content of the bowl.
Peanut Butter
Peanut butter creates the rich and creamy base of the dressing while providing plant-based protein and predominantly unsaturated fats. Peanuts also contribute vitamin E, niacin and magnesium.
Mixed Salad Leaves
Mixed salad leaves add freshness and volume to the bowl. Their exact nutritional profile depends on the varieties used, but leafy greens can provide folate, vitamin K, vitamin C and carotenoid plant compounds.
Radishes
Radishes provide a crisp, peppery contrast to the softer sweet potato and tofu. As cruciferous vegetables, they contain naturally occurring glucosinolates as well as vitamin C.
Tamari
Tamari provides the deep savoury and umami flavour used in both the tofu marinade and peanut dressing. It can contain significant amounts of sodium, so reduced-sodium tamari can be used if preferred.
Lime Juice
Fresh lime juice provides acidity that balances the richness of the peanut butter. It also supplies vitamin C, which can help support the absorption of non-haem iron from plant foods.
Paprika, Garlic & Sriracha
Paprika and garlic add depth to the tofu marinade, while sriracha brings heat and acidity to the dressing. Together, they create plenty of flavour without needing a complicated ingredient list.
Maple Syrup
A small amount of maple syrup balances the salty tamari, spicy sriracha and acidic lime in the dressing. Maple syrup is still considered a free sugar, but only a small quantity is used in this recipe.