Tofu and Sweet Potato Bowl with Orzo
This easy Tofu and Sweet Potato Bowl with Orzo pairs crispy tofu with caramelized sweet potatoes, crunchy pepitas, and a herby dressing. Kid-friendly and perfect for meal prep.
Servings: 4
Calories: 492kcal
Ingredients
- 1 cup dry orzo
- 7 ounces extra-firm tofu pressed and drained, cut into ½-inch cubes
- 1 large sweet potato cut into ¾-inch pieces
- 1 tablespoon cornstarch or arrowroot
- Drizzle of olive oil
- Salt to taste
- ⅓ cup finely chopped kale lacinato or curly
- ½ cup chopped red onion small dice
- ⅓ cup chopped parsley
- ⅓ cup roasted pepitas (optional)
For the dressing:
- ⅓ cup extra-virgin olive oil
- 1 tablespoon plus 2 teaspoons red wine vinegar
- 1 tablespoon plus 1 teaspoon maple syrup
- ¾ teaspoon Italian seasoning or a combination of dried basil, thyme and oregano
- ¼ teaspoon crushed red pepper
- 2 small cloves garlic
- Salt and freshly ground black pepper to taste
Instructions
- Preheat the oven to 425ºF.
- Cook the orzo according to the directions on the packet until al dente. Drain and set aside.
- Transfer the tofu and sweet potato to a large bowl. Add the cornstarch and toss until evenly coated. Add a generous drizzle of olive oil, and salt. Toss to coat evenly.
- Transfer the tofu and sweet potato to a large rimmed nonstick baking sheet. Bake for about 15 minutes, or until golden.
- Mix the olive oil, red wine vinegar, maple syrup, Italian seasoning, and crushed red pepper in a medium bowl. Press or grate the garlic into the bowl. Season with salt. And pepper to taste.
- Transfer the orzo, kale, red onion, parsley, pepitas (if using), tofu, and sweet potato to a large bowl. Mix to combine. Add the dressing a toss until evenly coated.
Notes
- Cut the tofu and sweet potato evenly into ¾-inch cubes so they cook evenly and become crispy. Cornstarch adds even more crisp to them, but it is an optional ingredient.
- Chop the kale and red onion small. The Orzo Salad tastes best this way as there will be a mixture of veggies in each bite.
- To reduce the sharpness of the red onion, soak the cut onion in water for 10 minutes before adding it to the salad.
- Storage: Refrigerate any remaining Orzo Salad with Crispy Tofu in an airtight container for up to 4 days.
Nutrition
Calories: 492kcal | Carbohydrates: 56g | Protein: 16g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 15g | Sodium: 116mg | Potassium: 626mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13083IU | Vitamin C: 16mg | Calcium: 95mg | Iron: 3mg