Honey Garlic Tofu & Spiced Roasted Potatoes
Honey Garlic Tofu & Spiced Roasted Potatoes
If you’re looking for a flavorful, satisfying vegetarian or easily modifiable vegan meal, this Honey Garlic Tofu & Spiced Roasted Potatoes is a perfect choice. It’s packed with bold spices, crispy textures, and a delicious balance of sweet, savory, and spicy flavors. The tofu is pan-seared until golden, then coated in a rich garlic-honey glaze (or maple syrup for a vegan option), creating a sticky, caramelized bite that pairs beautifully with the crispy roasted potatoes.
The potatoes are first boiled with a touch of vinegar to enhance their texture, then roasted with a mix of spices—including paprika, garlic powder, onion powder, and chili flakes—for a smoky, slightly spicy finish. The result is a side dish that’s crispy on the outside, tender on the inside, and the perfect complement to the glazed tofu.
This dish is not only easy to make but also packed with plant-based protein, fiber, and warming spices. It’s great for a weeknight dinner or meal prep, and you can easily customize it with fresh herbs or a side of greens. Serve it with a drizzle of extra sauce, a squeeze of lime, or a sprinkle of sesame seeds for an extra layer of flavor. Enjoy!
🧄 Serves: 2–3 | ⏱ Prep Time: 15 min | ⏱ Cook Time: 10 min
Honey Garlic Tofu Ingredients:
1 block firm tofu, cubed
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon chili flakes (adjust to taste)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
1 tablespoon olive oil
1 tablespoon plant-based butter
3 cloves garlic, minced
1½ tablespoons honey (To make this recipe fully vegan, substitute the 1½ tablespoons of honey with 1½ tablespoons of maple syrup)
½ cup leeks, thinly sliced (for garnish)
Honey Garlic Tofu Instructions:
Prepare the tofu: Press the tofu for at least 15 minutes to remove excess moisture, then cut it into bite-sized cubes.
Season: In a bowl, toss the tofu cubes with salt, black pepper, chili flakes, garlic powder, onion powder, paprika, and olive oil. Mix well to coat evenly.
Cook: Heat a cask iron skillet over medium-high heat and add a little olive oil. Add the tofu and cook for 5–7 minutes, flipping occasionally, until golden brown and crispy on all sides.
Add flavor: Lower the heat to medium. Add the plant-based butter and minced garlic, stirring for 30 seconds until fragrant.
Glaze: Drizzle in the honey and toss the tofu to coat. Cook for another 1–2 minutes until the sauce thickens slightly and caramelizes around the tofu.
Serve: Enjoy hot over rice, noodles, or a fresh salad.
Spiced Roasted Potatoes
🥔 Serves: 2–3 | ⏱ Prep Time: 10 min | ⏱ Cook Time: 25 min
Spiced Roasted Potatoes Ingredients:
2 medium potatoes, peeled and cubed
Cold water (for soaking)
1 teaspoon salt (for boiling)
1 teaspoon white vinegar
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon chili flakes
Spiced Roasted Potatoes Instructions:
Prepare the potatoes: Peel and cube the potatoes, then place them in a bowl of cold water. Let them soak for about 10 minutes to release some of the starch.
Boil: Drain the potatoes, rinse them, then place them in a pot filled with fresh water. Add salt and vinegar, bring to a boil, and cook until just tender (about 10 minutes). Drain well.
Season: Preheat the oven to 425°F (220°C). Spread the drained potatoes on a sheet tray. Drizzle with olive oil, then toss with salt, black pepper, paprika, onion powder, garlic powder, and chili flakes.
Roast: Bake for 15 minutes, then toss and roast for another 5–10 minutes until golden brown and crispy.
Serve: Enjoy as a flavorful side dish to the Garlic Honey Tofu or your favorite main.
Nutritional Value of Honey Garlic Tofu & Spiced Roasted Potatoes
This Honey Garlic Tofu & Spiced Roasted Potatoes dish is not only delicious but also packed with essential nutrients, making it a well-balanced vegetarian or vegan meal. It provides a great source of plant-based protein, healthy fats, fiber, and essential vitamins and minerals.
Tofu: A High-Protein, Nutrient-Dense Base
Tofu is an excellent source of plant-based protein, providing about 10 grams of protein per ½ cup serving. It contains all nine essential amino acids, making it a complete protein, which is especially important for those following a vegetarian or vegan diet. Tofu is also rich in calcium, iron, and magnesium, which support bone health, muscle function, and red blood cell production.
Additionally, tofu contains isoflavones, plant compounds known for their antioxidant and anti-inflammatory properties, which may help support heart health and hormonal balance.
Potatoes: A Wholesome Source of Energy & Fiber
Potatoes are an excellent source of complex carbohydrates, providing long-lasting energy. They are naturally rich in fiber, particularly when the skins are left on, which helps support digestion and gut health. Potatoes also contain vitamin C, which boosts the immune system, and potassium, an essential mineral that helps regulate blood pressure and muscle function.
When roasted with olive oil and spices, potatoes gain additional heart-healthy monounsaturated fats and anti-inflammatory compounds from seasonings like garlic, onion powder, and chili flakes.
Balancing the Meal with Healthy Fats & Antioxidants
The addition of olive oil and plant-based butter provides healthy fats that support brain function and heart health. The garlic and spices in both the tofu and potatoes are rich in antioxidants, which help fight free radicals and support overall health.
A Well-Rounded, Nourishing Meal
This dish is a well-balanced combination of protein, healthy fats, fiber, and essential vitamins and minerals, making it a great option for a nutrient-dense, satisfying meal. It’s easy to customize with extra vegetables, fresh herbs, or a squeeze of lemon for added vitamin C and brightness. Enjoy this meal as a wholesome, plant-powered option for any day of the week!
