Tofu Steak with Mashed Sweet Potato

This tofu steak with mashed sweet potato is a smoky, savory, and satisfying vegan dinner that comes together in just 30 minutes. With crispy tofu marinated in an umami-packed sauce and creamy garlicky sweet potatoes, this recipe is a wholesome weeknight option or an impressive entrée for guests.

Why You’ll Love This Recipe

• Plant-based and protein-packed with 20g protein per serving.

• A perfect balance of smoky, sweet, and savory flavors.

• Quick enough for busy weeknights but elegant enough for entertaining.

• Meal prep friendly – both tofu and sweet potatoes reheat beautifully.

• Comforting, creamy texture paired with crispy pan-fried tofu.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Tofu Steak

• 15 ounces extra firm tofu, pressed and sliced into 8 pieces

• 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 freshly ground black pepper

• 1 tablespoon extra virgin olive oil

For the Mashed Sweet Potato

• 2 pounds sweet potatoes, peeled and cubed

• 1 teaspoon salt

• ¼ cup plant-based milk (pea protein, oat, or coconut)

• 3 tablespoons vegan butter

• 2 garlic cloves, crushed

• Freshly ground black pepper, to taste

• Fresh parsley, minced (for garnish)

Directions

1. Press tofu to remove excess moisture and slice into slabs.

2. Whisk marinade ingredients together, pour over tofu in a shallow dish, and let marinate for at least 15 minutes.

3. Heat olive oil in a skillet over medium heat. Cook tofu 6 minutes on one side, flip for 2 minutes per side until caramelized. Keep warm.

4. While tofu cooks, boil sweet potato cubes with salt until fork-tender, about 6 minutes. Drain.

5. Mash with plant-based milk, vegan butter, garlic, and pepper. Stir in parsley if desired.

6. Serve tofu steaks over a bed of mashed sweet potatoes. Brush tofu with extra marinade and garnish with parsley.

Servings and timing

• Servings: 4

• Prep time: 15 minutes

• Cook time: 15 minutes

• Total time: 30 minutes

Variations

• Swap barbecue sauce for hoisin or teriyaki for a different flavor profile.

• Reduce or omit sriracha for a milder version.

• Add toasted sesame seeds or crispy onions for extra crunch.

• Serve with steamed broccoli, green beans, or a citrusy salad for balance.

Storage/Reheating

• Store tofu and mashed sweet potatoes separately in airtight containers for up to 3 days.

• Reheat tofu in a skillet or oven to maintain crispiness.

• Reheat sweet potatoes on the stovetop or microwave, stirring in a splash of plant-based milk if needed.

FAQs

Can I bake the tofu instead of pan-frying?

Yes, bake at 400°F (200°C) for 25–30 minutes, flipping halfway through.

Do I need to press the tofu?

Yes, pressing ensures better texture and allows the tofu to absorb the marinade.

Can I make this recipe oil-free?

Yes, air-fry or bake the tofu without oil and use broth instead of vegan butter in the mash.

What kind of plant-based milk works best?

Oat milk gives creaminess, coconut milk adds richness, and pea protein milk boosts protein.

How can I make it spicier?

Add extra sriracha or a pinch of chili flakes to the marinade.

Is this recipe gluten-free?

Yes, just use tamari instead of soy sauce.

Can I meal prep this?

Absolutely, both components store well and can be reheated for fast meals.

How do I prevent tofu from sticking to the pan?

Make sure your skillet is hot and lightly oiled before adding tofu slices.

Can I freeze this dish?

Freeze the tofu separately after cooking. Sweet potatoes don’t freeze as well, but you can mash fresh when serving.

What can I serve with this dish?

Pair with roasted vegetables, a crisp salad, or pickled veggies for added freshness and balance.

Conclusion

Tofu steak with mashed sweet potato is a delicious and nourishing plant-based entrée that balances smoky, sweet, and savory flavors with creamy comfort. Crispy tofu, bold marinade, and silky mashed sweet potatoes make this dish a weeknight winner and dinner-party star.

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