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