Looking for a quick and easy dinner? Try this One Pan Coconut Lime Tofu! It’s an easy, one-pan, healthy and delicious meal that covers all the nutritional bases. (If you’re looking for an omnivorous version with chicken, click here.)
Those rich in protein tofu Adds more than 20 grams of protein per serving, so you can stay energized and meet your training goals.
I used yams since they are a delicious whole carbohydrate rich in fiber that is digested slowly. Slow-digesting carbohydrates like these help stabilize blood sugar and promote a healthy gut microbiome (1). They are a great source of vitamin C and beta-carotene (2), which are powerful antioxidants that can protect against chronic and degenerative diseases (3).
Coconut milk complements the fresh flavors of lime, cilantro, garlic, and ginger, PLUS the fat helps your body absorb some of the vitamins and micronutrients from the vegetables.
All of these ingredients come together to create a truly amazing and easy meal that is perfect any time of day!
One Pan Coconut Lime Tofu
Produce: 4 servings
You will need: large frying pan, measuring cups and spoons, knife, cutting board, kitchen spoon
Key: T=tablespoon; teaspoon = teaspoon 
Ingredients:
- 2 tablespoons olive oil
- 3 medium or 2 large sweet potatoes, peeled and cut into 1/4-inch pieces
- 1/2 red onion or 2-3 shallots
- 3 teaspoons minced garlic
- 1 tablespoon chopped ginger
- 24 oz extra firm organic tofu, crumbled
- 2/3 cup unsweetened coconut milk (light)
- 4-6 cups baby spinach
- 3 limes, juice
- 1/4 cup cilantro, chopped
- salt and pepper to taste
Instructions:
- Heat a large skillet over medium heat with 1 tablespoon olive oil. Add the sweet potato and season with salt and pepper, tossing evenly to coat. Cover and cook, stirring occasionally. Optional: After 5-6 minutes, add 1/2 cup water to the pan and let the steam complete the cooking of the sweet potatoes. Transfer them to a plate once they are cooked through.
- Add the remaining 1 tablespoon olive oil to the hot skillet and add the onion, garlic, and ginger. Stir to combine briefly, then add the tofu. Break up the tofu and season with salt and pepper.
- Add the coconut milk and add the sweet potatoes again. Bring the mixture to a simmer and cook until slightly reduced (2-3 minutes).
- Add spinach until wilted. Add the lime juice and cilantro last, and add additional salt and pepper to taste. Remove from heat and serve.
Nutritional data
I hope you enjoy this recipe! Let me know in the comments below if you made it and what you thought!
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- Liu, Man et al. “Dietary fiber isolated from sweet potato residue promotes a healthy gut microbiome profile.” Food and function vol. 11.1 (2020): 689-699. doi:10.1039/c9fo01009b. Web. https://pubmed.ncbi.nlm.nih.gov/31909777/
- Rautenbach, Fanie et al. “Antioxidant capacity and antioxidant content in roots of 4 sweet potato varieties.” Food Science Magazine. June 2010. Web. https://pubmed.ncbi.nlm.nih.gov/20629859/
- Sies, H et al. “Antioxidant functions of vitamins. Vitamins E and C, beta-carotene and other carotenoids.” Annals of the New York Academy of Sciences vol. 669 (1992): 7-20. doi:10.1111/j.1749-6632.1992.tb17085.x. Web. https://pubmed.ncbi.nlm.nih.gov/1444060/
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