Tofu Steak with Mashed Sweet Potato Recipe
Introduction
Tofu Steak with Mashed Sweet Potato is a flavorful and satisfying plant-based meal that combines tender marinated tofu with creamy, garlicky sweet potatoes. Perfect for a wholesome dinner that feels both comforting and special.
Ingredients
- 15 ounces extra firm tofu block
- 2 tablespoons tamari
- 2 tablespoons maple syrup
- 2 tablespoons mirin
- 1 tablespoon toasted sesame oil
- 1 tablespoon barbecue sauce
- 1 tablespoon sriracha
- 1 garlic clove crushed
- 1 teaspoon garlic powder
- ½ teaspoon liquid smoke
- ½ teaspoon salt
- ¼ teaspoon black pepper freshly ground
- 1 tablespoon olive oil extra virgin
- 2 pounds sweet potato peeled and cubed
- 1 teaspoon salt (for potatoes)
- ¼ cup plant-based milk (pea protein, oat, coconut, etc.)
- 3 tablespoons vegan butter
- 2 garlic cloves crushed (for potatoes)
- Black pepper freshly ground, to taste
- Fresh parsley minced, to garnish
Instructions
- Step 1: Press the tofu gently but firmly with a folded paper or kitchen towel to drain excess liquid. Slice the tofu into 8 pieces.
- Step 2: Whisk together the tamari, maple syrup, mirin, toasted sesame oil, barbecue sauce, sriracha, crushed garlic, garlic powder, liquid smoke, salt, and black pepper. Place tofu slices in a shallow dish and pour the marinade over them. Let marinate for at least 15 minutes for best flavor.
- Step 3: Peel and cube the sweet potatoes while the tofu marinates.
- Step 4: Heat olive oil in a large skillet over medium heat. Add marinated tofu, reduce to medium-low, and fry for 6 minutes on one side. Keep extra marinade aside.
- Step 5: Meanwhile, place sweet potatoes in a large pot with enough water to cover. Add 1 teaspoon salt, bring to a boil, then simmer uncovered for about 6 minutes or until tender. Drain and transfer to a large bowl.
- Step 6: Flip tofu pieces and fry for 2 minutes, then flip again for another 2 minutes. Turn off the heat.
- Step 7: To the sweet potatoes, add plant-based milk, vegan butter, crushed garlic, and freshly ground black pepper. Mash everything together, and stir in some minced parsley if you like.
- Step 8: Serve mashed sweet potatoes on plates and top with tofu steaks. Brush extra marinade on the tofu and garnish with more minced parsley.
Tips & Variations
- Press the tofu thoroughly to remove excess water for better texture and flavor absorption.
- Use any plant-based milk you prefer; oat or pea milk adds creaminess without overpowering flavors.
- Add smoked paprika or cayenne to the marinade for extra smoky heat.
- Serve with steamed greens or a fresh salad for a complete meal.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat tofu gently in a skillet or oven to maintain texture. Mashed sweet potatoes can be reheated in the microwave or on the stove with a splash of plant-based milk to loosen.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use regular soy sauce instead of tamari?
Yes, regular soy sauce works fine, but tamari is gluten-free and has a richer flavor, which complements the tofu nicely.
How do I prevent tofu from sticking to the pan?
Make sure your pan and oil are hot before adding the tofu. Using a non-stick or well-seasoned skillet helps, and avoid moving the tofu around too much while frying.
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Tofu Steak with Mashed Sweet Potato Recipe
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This Tofu Steak with Mashed Sweet Potato recipe offers a flavorful and satisfying plant-based meal, featuring marinated and pan-fried tofu served atop creamy, garlicky mashed sweet potatoes. Perfect for a nutritious dinner that balances protein and wholesome carbohydrates with vibrant seasonings and a touch of smoky heat.
Ingredients
Scale
Tofu Steak
- 15 ounces extra firm tofu block
- 2 tablespoons tamari
- 2 tablespoons maple syrup
- 2 tablespoons mirin
- 1 tablespoon toasted sesame oil
- 1 tablespoon barbecue sauce
- 1 tablespoon sriracha
- 1 garlic clove, crushed
- 1 teaspoon garlic powder
- ½ teaspoon liquid smoke
- ½ teaspoon salt
- ¼ teaspoon black pepper, freshly ground
- 1 tablespoon extra virgin olive oil
Mashed Sweet Potato
- 2 pounds sweet potato, peeled and cubed
- 1 teaspoon salt
- ¼ cup plant-based milk (pea protein, oat, coconut, etc.)
- 3 tablespoons vegan butter
- 2 garlic cloves, crushed
- Black pepper, freshly ground, to taste
- Fresh parsley, minced, to garnish
Instructions
- Press and slice tofu. Gently but firmly press the extra firm tofu with a folded paper towel or clean kitchen towel to remove excess liquid. This improves texture and allows better marinade absorption. Slice the tofu into 8 even pieces.
- Prepare marinade. In a bowl, whisk together tamari, maple syrup, mirin, toasted sesame oil, barbecue sauce, sriracha, crushed garlic clove, garlic powder, liquid smoke, salt, and freshly ground black pepper to create a robust marinade.
- Marinate tofu. Place tofu slices in a large shallow dish, such as a square baking dish, and pour the marinade evenly over them. Allow tofu to marinate for at least 15 minutes, or longer for deeper flavor development.
- Prep sweet potatoes. While tofu marinates, peel and cube the sweet potatoes for the mashed component of the dish.
- Cook tofu steak. Heat 1 tablespoon of extra virgin olive oil in a large frying pan or skillet over medium heat. Once heated, add the tofu slices and reduce heat to medium-low. Fry tofu for 6 minutes on the first side without disturbing.
- Boil sweet potatoes. In a large pot, add cubed sweet potatoes and enough water to cover them along with 1 teaspoon salt. Bring water to a boil, then reduce to simmer and cook uncovered for about 6 minutes, or until the potatoes are fork-tender. Drain well and transfer to a large bowl.
- Flip tofu and finish cooking. After frying the first side for 6 minutes, flip each tofu slice and cook for 2 minutes. Flip once more and cook an additional 2 minutes. Then turn off the heat and remove tofu from pan.
- Mash sweet potatoes. To the drained sweet potatoes, add plant-based milk, vegan butter, crushed garlic cloves, and freshly ground black pepper to taste. Mash everything together until smooth and creamy. Stir in some fresh minced parsley if desired.
- Serve tofu with mashed sweet potatoes. Spoon a generous portion of the mashed sweet potatoes onto plates. Arrange tofu steaks on top, brushing some of the reserved leftover marinade over the tofu for extra flavor. Garnish with fresh minced parsley.
Notes
- Pressing tofu well is critical to achieve firm, crispy tofu steaks.
- Marinate tofu longer than 15 minutes for bolder flavor — up to a few hours if time permits.
- Plant-based milk choice can be adjusted based on preference; oat or pea protein milk provide creaminess without overpowering flavors.
- Use a nonstick or well-seasoned skillet for frying tofu to avoid sticking.
- Reserve some marinade for brushing over the tofu before serving, but do not add leftover marinade to raw tofu while cooking to avoid contamination risks.
- Adjust sriracha quantity to control heat level in the marinade.
- This dish is suitable for vegan diets and can be made gluten-free by ensuring tamari is gluten-free.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Fusion (Japanese-inspired flavors with Western comfort food elements)
Keywords: tofu steak, mashed sweet potato, vegan dinner, plant-based protein, pan-fried tofu, easy vegan recipe, tofu marinade, healthy vegan meal
