Easy Curried Sweet Potatoes and Tofu

Once you have your sweet potatoes ready, this delicious curried combo made with tofu and greens comes together quickly. Serve with cooked quinoa or couscous or a fresh flatbread, and a simple salad of tomatoes, bell peppers, and cucumbers. Stir some coconut yogurt and chopped cilantro into the salad to make it almost like a raita, a perfect accompaniment!

Serves: 4 or more

  • 2 large or 3 medium sweet potatoes
  • 1 tablespoon safflower or olive oil
  • 14- to 16-ounce tub extra-firm tofu, well blotted and diced
  • 15- to 16-ounce can diced tomatoes (try fire-roasted)
  • 2 teaspoons good-quality curry powder, or more, to taste
  • 1 teaspoon ground cumin
  • 4 ounces baby arugula, baby kale, or  baby spinach
  • Salt and freshly ground pepper, to taste
  • Sriracha sauce or dried hot red pepper flakes, to taste
  • 1/4 to 1/2 cup minced fresh cilantro or parsley, optional

Bake or microwave the sweet potatoes in their skins until done but still firm. When cool enough to handle, peel, and cut into large dice (do this ahead of time to ensure that you’re meal will be on the table in minutes!).

Heat the oil in a steep sided skillet or stir-fry pan and add the tofu dice. Cook over medium-high heat until golden on most sides.

Easy Curried Sweet Potatoes and Tofu recipe

Add the cooked and diced sweet potatoes, tomatoes, and curry powder and cumin. Stir in 1/2 cup water. Bring the mixture to a simmer, then cover and cook over medium-low heat for 10 minutes.

Add the arugula or spinach, cover, and cook briefly, just until slightly wilted. Taste and season with more curry if desired. Season with salt and pepper, and add a little heat with sriracha or hot red pepper flakes.

Sprinkle with cilantro and serve straight from the pan.

Nutritional Information: 
Per serving: 272.7 calories; 10.9g fat; 246.8mg sodium; 575.6mg potassium; 31g carbs; 4.8g fiber; 3.7g sugar; 14.8g protein

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  • Reply
    February 4, 2014 at 2:06 am

    I love some of your recipe suggestions. So thank you for that. However with soy being 95% Gmo and not really digestible unless fermented it seems irresponsible to include tofu in a healthy recipe. In addition, microwaving food is not a healthy way to heat food. Steaming would have been a better suggestion.

    • Reply
      February 4, 2014 at 8:59 am

      Karen, there is so much information regarding soy. GMO soy is grown for animal feed, so what is irresponsible is to eat meat. Most national brands of tofu are certified organic and non-GMO. I maintain that occasional use of organic, non-GMO tofu is a good part of a healthy plant-based diet. Studies of populations that use fermented soy products like tempeh and miso, as well as tofu (which is not fermented but minimally processed) have fewer major health issues than those on the Standard American Diet. We have a well-cited article here on VegKitchen on Soy and Your Health: http://www.vegkitchen.com/nutrition/soy-and-your-health-dispelling-myths-and-citing-top-benefits

      And as far as microwaving, it has also been well established that as long as plastics aren’t involved, there is no evidence that microwaved food is harmful. Most people use it as a food warmer, and it does a good job of cooking potatoes, sweet potatoes, and squash for people who are in a hurry or have no conventional oven. It is true that microwaving can compromised nutrients if overcooked, as in the case of broccoli. Theres no good reason to microwave broccoli, as it cooks so quickly. Because things cook somewhat unevenly, it’s safety for cooking meat has been questioned, but then, I maintain that there’s no good reason to eat meat in the first place. Here’s an article from the World Health Organization: http://www.who.int/peh-emf/publications/facts/info_microwaves/en/

      You’re right that I should offer the alternative of steaming the sweet potato, and I shall do so now!

  • Reply
    July 12, 2014 at 6:59 pm

    Thank you for that recipe. Very simple and delicious, just what I was looking for this evening.

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