Maple Tofu, Oven Fried Sweet Potatoes and Zucchini

Votes: 1
Rating: 5
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Prep Time10minutes
Cook Time30 minutes
Passive Time
Nutrition Facts
Maple Tofu, Oven Fried Sweet Potatoes and Zucchini
Amount Per Serving
Calories 259 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Sodium 310mg 13%
Potassium 138mg 4%
Total Carbohydrates 31g 10%
Dietary Fiber 5g 20%
Sugars 6g
Protein 8g 16%
Vitamin A 6%
Vitamin C 35%
Calcium 11%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

I have seen several recipes for tofu seasoned with maple syrup but was not pleased with the outcome. I decided to experiment on my own and am extremely pleased with the results.

Maple tofu is great in this dish but also works really well on its own.

In this recipe decided to pair it with some basic zucchini and oven-fried sweet potatoes.


Maple Tofu


  • 10 oz tofu extra firm
  • 2 Tbl. tamari
  • 2 Tbl. maple syrup
  • 1 Tbl. tahini
  • 1/2 tsp. garlic powder
  • 1 tsp. Sesame Oil, or vegetable oil of choice


  1. Drain Tofu and squeeze out extra water. Cut into small cubes.
  2. Cook cubed, seasoned tofu in large fry pan, sprayed with cooking spray. Cook over medium heat, turning often, for 20 minutes or until brown on all sides. If tofu is cooking too fast, turn heat down to low.
  3. In a small bowl, mix together remaining ingredients and then pour over browned tofu in pan. Cook for an additional 2 minutes, stirring constantly.
  4. Remove tofu from pan and set aside. Use the same pan to cook the Zucchini.

Oven Roasted Baby Sweet Potatoes


  • 1 lb. Baby Sweet Potatoes, sliced thin
  • 2 Tbl. olive oil
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper


  1. Prepare a cookie sheet by covering with aluminum foil and lightly coating with cooking spray.
  2. In a large bag toss sliced baby sweet potatoes with Olive Oil. Add Salt and Black Pepper and shake until evenly coated.
  3. Bake at 425 degrees for 15 to 20 minutes, or until fork-tender.

Pan Fried Zucchini


  • 1 Tbl. olive oil
  • 2 large zucchini, cut into thin slices then halved
  • 1/2 large red onion chopped


  1. Using the same pan that was used for the tofu, add 1 Tbl. Olive Oil.
  2. Saute Red Onion, over medium heat, for 2 minutes.
  3. Add zucchini and cook for an additional 5 minutes.
  4. Toss all ingredients together and, sprinkle with black sesame seeds

About Me

Hi, I'm Roxanne.

Thanks for stopping by and welcome to my site.

My family heritage is Italian and French so needless to say, I love preparing meals for family, friends and anyone with an appetite and the openness to try something new.

Please make yourself at home and enjoy! I look forward to your comments and suggestions, feel free to send me a note through the Contact Page.


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