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wild rice salad in a wooden bowl on a grey dish cloth shot from overhead

Spicy Tofu Grain Bowls with Roasted Sweet Potato

These Spicy Tofu Grain Bowls are a healthy vegetarian option that's easy to fit in your meal prep plan. Made with wild rice, roasted sweet potatoes, and kale, plus a game-changing tofu technique that doesn't require any pressing! 
Course lunch, Salad
Cuisine American
Keyword Kale, Tofu, wild rice
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6
Calories 401kcal


Roasted sweet potatoes

  • 2 medium sweet potatoes
  • salt and pepper
  • 1 tbsp extra virgin olive oil

For the tofu

  • 12 ounces firm tofu
  • 1 tbsp extra virgin olive oil
  • 1/4 cup light soy sauce
  • 2 Tbsp Sriracha
  • 1 tsp toasted sesame oil
  • 1 tsp honey or other liquid sweetener
  • 1/4 cup water

For the dressing

  • 1/3 cup extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 2 tsp Dijon mustard
  • 1 tsp honey or other liquid sweetener
  • salt and pepper to taste

Remaining ingredients

  • 1 cup wild rice
  • 1 bunch Lacinato kale de-stemmed and sliced into ribbons
  • 1 apple cored and diced
  • 3 ounces sharp cheese crumbled


To make the sweet potatoes

  • Heat the oven to 400°F (200°C) and line a large baking sheet with parchment paper. 
  • Peel and dice the sweet potatoes into 2cm cubes. Toss with olive oil and season with salt and pepper. 
  • Arrange the sweet potatoes into a single layer on the baking sheet, and roast for 20-30 minutes, until slightly browned and fork-tender. 
  • Remove from the oven and set aside to cool slightly. 

To make the tofu

  • Cut the tofu into 2cm / 1 inch cubes. 
  • Heat the olive oil in a large heavy-bottomed skillet over medium-high heat. Add the tofu and fry for several minutes on each side until browned and a bit crispy.
  • While the tofu is frying, whisk together the soy sauce, Sriracha, sesame oil, honey, and water in a small bowl. 
  • Once the tofu is browned, reduce the heat to low and pour the marinade over top. Allow it to simmer over low heat, stirring occasionally, until the marinade has been absorbed.  
  • Remove from the heat and set aside.

To make the bowls

  • Cook the wild rice according the package directions (I used 1 part rice to 3 parts water, simmered on low, covered, for 45 minutes). The rice should be chewy and slightly firm and may have burst open. 
  • Drain the wild rice and let cool. 
  • Whisk together the balsamic vinaigrette.
  • In a large bowl combine kale, wild rice, tofu, diced apple, and roasted sweet potatoes. Add the dressing and toss to combine. 
  • Top with crumbled cheese if desired. 


  • Nutrition values are an estimate only.


Calories: 401kcal | Carbohydrates: 33g | Protein: 14g | Fat: 24g | Saturated Fat: 5g | Cholesterol: 14mg | Sodium: 804mg | Potassium: 526mg | Fiber: 2g | Sugar: 7g | Vitamin A: 4700IU | Vitamin C: 58.7mg | Calcium: 199mg | Iron: 2.3mg