Looking for a quick and easy dinner? Try this One Pan Coconut Lime Tofu! It’s a simple, one-pan meal that’s healthy and delicious and covers all of your nutritional bases. (If you’re looking for an omnivore version with chicken, click here.)
The protein-rich tofu adds 20+ grams of protein per serving, so you can easily stay fueled and support your training goals.
I used sweet potatoes since they’re a delicious fiber-rich whole food carbohydrate that digests slowly. Slow digesting carbs like these helps 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).
The coconut milk compliments the fresh flavors from the lime, cilantro, garlic and ginger, PLUS the fat helps your body absorb some of the vitamins and micronutrients from the veggies.
All of these ingredients come together to create a truly amazing and easy meal that’s perfect anytime of the day!
One Pan Coconut Lime Tofu
Yield: 4 servings
You will need: large skillet, measuring spoons and cups, knife, cutting board, cooking spoon
Key: T=Tablespoon; tsp=teaspoon 
Ingredients:
- 2 T olive oil
- 3 medium or 2 large sweet potatoes, peeled and diced into 1/4 inch pieces
- 1/2 red onion or 2-3 shallots
- 3 tsp minced garlic
- 1 T minced ginger
- 24 oz organic extra firm tofu, crumbled
- 2/3 cup unsweetened coconut milk (light)
- 4-6 cups baby spinach
- 3 limes, juice of
- 1/4 cup cilantro, chopped
- salt and pepper to taste
Directions:
- Heat a large skillet over medium heat with 1 T olive oil. Add the sweet potato and season with salt and pepper, stirring evenly to coat. Cover and cook, stirring occasionally. Optional: after 5-6 minutes, add 1/2 cup water to the pan and allow the steam to complete the cooking of the sweet potatoes. Transfer them to a plate once cooked through.
- Add the remaining 1 T olive oil to the heated pan 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.
- Stir in the coconut milk and add back the sweet potatoes. Bring the mixture to a low simmer, and cook until the mixture is slightly reduced (2-3 minutes).
- Stir in the spinach until wilted. Add lime juice and cilantro last, and add any additional salt and pepper to taste. Remove from heat and serve.
Nutrition Facts
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 residues promotes a healthy gut microbiome profile.” Food & 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.” Journal of Food Science. 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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