Welcome to our second recipe of the healthy bowl recipe series. Since we kicked of the series with the delicious salmon broccoli rice bowl we now move on to our second recipe – the sweet potato power bowl with crispy oven baked tofu. Just like last week’s bowl, this recipe is easy and quick to prepare and very meal prep friendly. It’s a colorful bowl with crunchy sweet potato wedges, crispy oven baked tofu cubs and my version of the classic green beans with bacon (but without the bacon). All of this is topped by a simple lower calorie Sriracha mayo. So, without further ado, let’s dive right into this recipe!jump to recipe
The Bowl Series
With this little bowl series, I want to give you a few easy and balanced recipes on hand to kick off that new year. All bowls are based on the Plate Method concept and are therefore well-balanced and wholesome. However, that’s not all. All recipes are perfect for meal prep! Depending on how many servings you want to prepare, you can easily double or triple the quantities and prepare several healthy and balanced meals at once. Plus, the meals are very time effective since they are ready in 30 minutes or less. Thus, they are also perfect for a quick and uncomplicated dinner.
Why is this recipe healthy and balanced?
This sweet potato power bowl is healthy thanks to its nutrient-dense ingredients. Green beans, for example, are very high in fiber and provide large amounts of vitamin C and numerous B vitamins. Sweet potatoes, on the other hand, provide, among other things, a lot of potassium, which is valuable for our blood pressure and heart health, just to name a few advantages. In addition, they contain secondary plant compounds that act as antioxidants to protect our cells from free radicals.
But this sweet potato power bowl with crispy oven baked tofu is also well-balanced because of the distribution of nutrients. Approximately half of the plate is filled by the green beans. A quarter is occupied by the crispy sweet potatoes, which are actually a vegetable, but since they are also high in carbs they also are a satiating side dish. The last quarter is occupied by our crispy oven baked tofu, which provides us with protein. However, it also supplies fats, just like the oil we use for marinating the tofu and the anchovies added to the beans.
The ingredient quantities are based on two servings. Feel free to double or triple the amounts if you are cooking for more than one person, or if you want to meal prep a few servings of this Sweet Potato Bowl for the next few days.
- 300 grams or 10.5 ounces of natural tofu
- two teaspoons of olive oil
- two medium sweet potatoes (about 500 grams or 17.5 ounces of peeled sweet potatoes)
- some French fries seasoning, salt
- 400 grams or 14 ounces of green beans
- Two anchovy fillets (optional – a shallot and salt can be used instead)
- savory and pepper
- 60 grams or about ¼ cup of low-fat mayo
- half to a whole teaspoon of sriracha sauce (depending on how spicy you like it)
Alternatives & Variations
Instead of the French fries seasoning, feel free to use some salt, pepper, garlic powder, and paprika powder. I like to fry the anchovy fillets together with the cooked beans before seasoning them with some savory and pepper. This gives the beans a wonderful salty flavor. But for a vegetarian option you’re welcome to sauté a finely diced shallot with some olive oil and salt bevor adding the green beans and the other seasonings.
Instead of a low-fat mayo you can also use a full-fat Greek yogurt. That would definitely be the “cleaner” option. But personally, I think that a small amount of such a (low-fat) ready-made product is perfectly fine from time to time.
Sweet Potato Power Bowl with Crispy Oven Baked Tofu
First of all, preheat the oven to 200°C or 400°F before cutting the tofu into strips about 2 cm or 1 inch thick. Then carefully squeeze out the liquid with some kitchen paper and cut it into cubes of about one to two centimeters. Put them in a bowl and mix them with the oil and plenty of salt.
Next, peel the sweet potatoes and cut them into small cubes. It’s best to cut them a little smaller than shown in the image below. This way they become perfectly soft on the inside and crispy on the outside. Then season them with the French fries seasoning and spread them on one side of your tray. On the other side, place the tofu cubes, which should not be too close to each other to ensure that they become perfectly crispy oven baked tofu cubes. Now put the tray in the oven for about 25 minutes or until the potatoes are soft on the inside and crispy on the outside.
Green Beans with Anchovies
While the potatoes and the tofu are getting crispy in the oven, you can take care of the beans. First, wash them thoroughly, cut off the ends if necessary and slice them in half. Then cook them in simmering water for about 10 minutes. After draining, put them back in the pot with the two anchovy fillets. Sauté them over low heat before seasoning them with some savory and pepper.
The oil from the anchovies should be enough, but you can add another teaspoon of olive oil if necessary.
Meanwhile, you can whisk the low-fat mayo with the Sriracha sauce to make the dressing, which we’ll serve as a topping on the sweet potato power bowl.
My Quick & Easy Sweet Potato Power Bowl with Crispy Oven Baked Tofu
That’s it! Once the potatoes and the crispy oven baked tofu are truly crispy on the outside you can take them out of the oven. If you like to serve the bowl right away you can add a layer of fresh arugula or spinach on the base of your bowl (totally optional) bevor adding the beans, sweet potatoes, and your crispy oven baked tofu. Otherwise, you can let everything cool down before storing in a meal prep container and pop it into the fridge.
I hope you like this super easy sweet potato power bowl with crispy oven baked tofu and give it a try soon. I do love the combination of those crispy tofu and sweet potato wedges with these flavorful beans. In my opinion the anchovies do such a great job in flavoring the beans and they taste even better this way than they would do with bacon.
In case that you have any questions or suggestions, feel free to drop them in the comments, or send me a massage via email or Instagram (@julesbalancedrecipes). Also, I’d appreciate your comment and rating on this recipe if you’ve tried it. It’s easy to do via the comments section below this post and it would mean the world to me.
Have fun trying it out and bon appétit,
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Sweet Potato Power Bowl with Oven Baked Tofu
- 1 baking tray
- 1 saucepan
- 300 g firm tofu ~10.5 oz
- 2 tsp olive oil
- 2 medium-sized sweet potatoes ~500g or 17.5 oz of peeled sweet potatoes
- French fries seasoning alternatives are listed in the note section
- 400 g green beans ~14 oz
- 2 anchovy fillets alternatives are listed in the note section
- savory and pepper
- 60 g low-fat mayo ~¼ cup
alternatives are listed in the note section
- ½-1 tsp Sriracha sauce dependingon how spicy you like it
Crispy Oven Baked Tofu and Sweet Potatoes
- Preheatoven to 200°C or 400°F. Cut the tofu into slices about 2 cm (1 inch) thick and carefully squeeze out the liquid using some kitchen paper. Cut the tofu into 1 to 2 cm cubes and marinate them with olive oil and a generous amount of salt.
- Peeland dice the sweet potatoes into approx. 1 cm cubes and mix them with the French fries seasoning. Put both on a baking tray and bake them in the oven for about 25 minutes or until crispy.
- Meanwhile, bring a saucepan filled with water to boil. Wash the beans, cut off the ends if necessary and slice them in half. Cook the beans in simmering water for about 10 minutes, then drain them.
- Return saucepan to the stove, sauté anchovies and beans over low heat, season to taste with savory and pepper. Keep them warm over low heat until the potatoes are done,which means they are soft on the inside and crispy on the outside.
- Meanwhile, mix the low-fat mayo with the Sriracha sauce. To serve, arrange the beans as desired on a bed of lettuce (e.g. arugula or spinach) and serve alongside the tofu and sweet potatoes and top it with some Sriracha mayo.
- calories: 533 kcal
- fat: 17 g
- carbohydrates: 62 g
- protein: 30 g