Sweet Potato Tofu Bowl Recipe (2024)

FAQs

How do you make tofu not boring? ›

I gently pat its outside dry, cut it into 1/2-inch cubes. I cook the tofu in 2 tablespoons of oil (I like to use coconut, but vegetable oil or grapeseed oil also work well) over medium-high heat, and salt it. The tofu cooks in a single layer for 4-5 minutes, undisturbed (this is how it gets its lovely, crispy crust).

Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! The exception is deep frying, which can lead to the formation of acrylamide, a potential human carcinogen.

The takeaway. If you want to eat sweet potatoes and maintain blood sugar balance, Sapola suggests boiling rather than roasting them. This method will take the glycemic index impact down a few points and maybe even challenge your cooking creativity.

Microwaving jumpstarts the cooking process and cuts down the total cook time by almost an hour, but you will still get the sweet, caramelized flesh and crisp skin that only comes from oven baking. It's the best of both worlds.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

It tastes best when marinated, just not with oil.

If you don't marinate it, it won't taste like anything. Tofu has a lot of water in it — even after you press it — and oil and water don't mix. Using oil in your marinade will actually create an oil slick on the tofu, meaning the flavors will never absorb.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

Despite their sweet taste, these potatoes have an intermediate glycemic index (GI) level, meaning they are digested and absorbed fairly slowly, leading to a more gradual increase in blood sugar levels. But, a lot of these benefits, including nutrients and taste, can be lost by boiling sweet potatoes.

There is not much difference between boiling sweet potatoes with the skins on versus peeling them, but you will get a boost of fiber and potassium if you keep the skin on. The skin also adds a subtle texture to each bite. If you're looking for a smoother mash, peel the potatoes first before boiling.

Is microwaving sweet potatoes healthy? ›

And, if you're worried about nutrients. Don't. All foods lose some of their nutritional value once they've been cooked. But, microwaved sweet potatoes actually retain more of their nutrients as opposed to boiled sweet potatoes.

A really good sweet potato casserole filling should be light and moist, not dense. If it's dense, then you may not have added an often overlooked ingredient—an egg. An egg adds lift, structure and volume and makes the filling more custard-like.

Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.

The foil: Sweet potatoes tend to get a little juicy while baking—these juices can caramelize and be a pain to deal with afterwards. Lining the baking sheet first with foil or parchment ensures an easy clean up. No need to wrap your potatoes in foil though—you want them to really feel that oven heat, rather than steam.

Place the Tofu cubes in a large glass bowl, then drizzle 1 tbsp of Tamari over them. Now that the Tofu has been pressed, it's much more likely to absorb the Tamari flavor (and taste less bland). I like to use a large spatula to gently toss the Tofu, so the cubes don't break.

If you're new to a plant-based diet you may think you don't like tofu, but chances are it's just been prepared wrong. In reality, plain tofu is not very flavorful at all (but that's the great thing about it!).

In a medium-size bowl place the pressed and cubed tofu. Add the soy sauce and toss to coat. Add in all of the other marinade ingredients (rice wine vinegar, sesame oil, agave, garlic powder, onion powder, black pepper, paprika and water) and toss to thoroughly combine.

Plain tofu has no specific flavor and is honestly, quite bland. This might be why people tend to hate it but the fact that it's bland is exactly why we should LOVE it. The texture of tofu is more important than the taste- all the different types of tofu have different textures.