A colourful, healthy bowl with quinoa, tofu, sweet potato, lentils, avocado and kale.

Sweet Potato Tofu Bowls

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan

Delicious vegetarian bowls featuring spicy baked tofu, sweet potato, quinoa, lentils and kale with cool and creamy mint cilantro dressing for a nourishing and filling meal that’s great for meal prep or anytime!



For the Pickled Red Onion

  • 1 red onion, thinly sliced
  • 1/2 cup white vinegar
  • 1/2 cup water
  • 1 tbsp sugar
  • 1/2 tsp sea salt 

For the Mint Cilantro Dressing

  • ½ cup hemp seeds 
  • ½ cup water 
  • ¼ cup cilantro leaves, stems picked out
  • ¼ cup picked mint leaves, stems picked out
  • 2 tbsp lime juice 
  • 2 clove garlic 
  • 1 tbsp olive oil 
  • 1/2 tsp salt or more to taste
  • pepper, to taste

For the Sweet Potato Tofu Bowls

  • 1 350 g package extra firm tofu, cubed
  • 2 tbsp soy sauce or tamari 
  • 1 tsp cayenne 
  • 1 tsp garlic powder 
  • 2 cups sweet potato or yam, chopped into rounds or cubes 
  • 4 tsp olive oil, divided
  • 1 tsp chilli flakes 
  • salt and pepper
  • 1 tsp smoked paprika 
  • 4 cups kale
  • 2 tbsp lemon juice
  • 1 cup cooked quinoa
  • 1 cup cooked green lentils
  • ½ avocado per bowl



  1. Make the Pickled Red Onion: Boil water then pour into a container large enough to fit the red onion along with the vinegar, salt and sugar. Stir well to dissolve the sugar. Add the red onion, making sure it’s all submerged. You can top it off with extra vinegar if needed. Set aside for 30 minutes to “pickle”. 
  2. Preheat the Oven & Boil Water: Preheat the oven to 400 F and starting bringing two pots of water to a boil on the stovetop.
  3. Cook the Lentils & Quinoa: Cook according to package instructions or see notes for details.
  4. Bake the Tofu: Add the tofu, cayenne, garlic powder, soy sauce and a pinch of salt and pepper to a bowl and toss to coat the tofu. Evenly spread out on a baking tray lined with parchment paper. Bake for 20-25 minutes until browned and crispy.
  5. Bake the Sweet Potato: Add the sliced sweet potato to the bowl you used for the tofu and add 2 tsp of the olive oil, chili flakes, smoked paprika and a pinch of salt and pepper. Toss to coat. Spread the sweet potato on a baking tray and bake with the tofu for 20-30 minutes until tender and browned.
  6. Make the Dressing: Place all ingredients in a small blender and blend until completely smooth. Store in an airtight container until ready to use. The dressing may discolour slightly due to oxidation, this is normal. 
  7. Prepare the Kale: Add the chopped kale to a bowl with the remaining 2 tsp of olive oil and the lemon. Massage with your hands for 1-2 minutes until softened.
  8. Assemble the Bowls: Divide the kale between 4 bowls or containers. Top each with 1/4 cup cooked lentils and 1/4 cup quinoa. Divide the sweet potato and tofu between the bowls. Add avocado, pickled red onions and top each with dressing (leave avocado and dressing off until serving if you’re making these for meal prep).


You may have a little extra dressing depending on how much you want to add to each bowl. The nutrition facts account for using all of the dressing between 4 servings. You can also increase the lentils and quinoa to 1.5 cups cooked to make 6 bowls then stretch the dressing a bit further.

The pickled red onion may make more than you’ll use for the bowls. Extras can be stored in the fridge for 1 week and used in other recipes, sandwiches, wraps, avocado toast, bowls, salads etc.

To cook quinoa, bring 1 cup water to a boil in a small sauce pan. Add 1/2 cup rinsed quinoa and reduce the heat to low. Simmer for 15 minutes then remove from the heat and let sit for 5 minutes. Fluff with a fork.

To cook lentils, bring 2 cups water to a boil in a small sauce pan. Add 1/2 cup rinsed lentils and reduce the heat to low. Simmer for 15-20 minutes until the lentils are tender. Drain. If you don’t want to cook lentils and quinoa, omit the lentils and double the quinoa or use chickpeas, black beans or canned lentils instead.


  • Serving Size: 1
  • Calories: 583
  • Fat: 34 g
  • Carbohydrates: 49 g
  • Fiber: 15 g
  • Protein: 26 g

Keywords: sweet potato quinoa bowl, sweet potato tofu bowl