Italian Seasoned Tofu with Sweet Potato Stirfry {Guest Post}

Happy Friday folks! I hope y’all are ready for the weekend, I know I am. My 7 year wedding anniversary is on Sunday, woot woot. 🙂 In celebration of that I thought I would take a week long break from the “blog world” and have some friends of mine share a couple of their delicious posts. I know you saw an awesome recipe for Caramel Pumpkin Empandas the other day by Gloria @ Simply Gloria, but today let me introduce you to Mike Luque.

Mike Luque

He is author and fitness guru at Healthy Lifestyle Trainer. Mike has been a fitness instruction for over 10+ years now and has lots of valuable information on how to treat and what to put into your body. So… without further adieu here is Mike. 🙂

Sometimes, being bored is a good thing.

Since I make one big meal on the weekend and eat nothing but that dish for the entire week, I want something that’s going to be delicious.

I wasn’t “feeling it” to use the Crock Pot, so I decided to go with a stir fry. I looked through my fridge to decide how I was going to season it and I didn’t like any of my choices. Here’s where being bored became a gift. I was bored with stir fry that was either soy sauce or teriyaki. Why did stir fry always have to be Asian? Just because I’m using a wok? Forget that.

I looked on a different shelf and saw some organic salad dressing and thought “Why not?” Let’s try something different and make it Italian flavored. It was a very good choice.

Choosing ingredients wisely makes healthy eating even healthier.

In my tofu post, I talk about tofu being a healthy choice as a protein source. There is more than one type of tofu and the nutrition isn’t always the same. I almost always choose extra firm tofu just as a personal preference. But extra firm tofu actually has more protein than soft tofu. You can take it up another notch by choosing sprouted tofu. Regular extra firm tofu has 8 grams of protein per serving while sprouted has 12 grams. Also, sprouted tofu has more mono- and poly-unsaturated fats than the regular tofu. Both of these fats are healthy for you and improve blood cholesterol levels.

Start by preheating the oven to 350.

Peel the sweet potato, then quarter it and slice the quarters. Place the slices in a large mixing bowl, pour in the Italian dressing and mix well.

Sweet Potatoes

Put the sweet potatoes into a baking dish (Pyrex is best) and place in the oven. Set your timer for 25 minutes.

Chop the onion, garlic, bell pepper and cherry peppers and place them into a mixing bowl. (To make prep time easier you can use the same bowl and use a single paper towel to wipe the bowl clean when moving on to the next ingredient.) Pour in the balsamic vinegar and mix well. Set aside.

Chopped seasoned peppers and onion.

Cut your tofu into cubes and place in another mixing bowl. Pour in the olive oil and Italian seasoning. Mix well. (My favorite way to do this is to cover the bowl and shake it.) Set aside.

Cubed seasoned tofu.

Put your wok on the stove over high heat and allow it sit and heat up. At some point, your timer will go off. Take the sweet potatoes out of the oven and set them aside.

The pepper and onion mix is the first to go in. Saute the mixture for 3 minutes, stirring regularly. Next, stir in the tofu and continue to cook for 4 minutes, stirring regularly. Then add the sweet potato and cook for 5 more minutes.

Serve over a bed of rice. If you want to be really Italian about it, use arborio. Top with shredded parmesean cheese and Buon Appetito!

Italian Seasoned Tofu and Sweet Potato Stir Fry


Italian Tofu with Sweet Potato Stirfry

  • Author: Healthy Lifestyle Trainer for Joyful Healthy Eats
  • prep_time Prep Time: 35 mins
  • cook_time Cook Time: 12 mins
  • total_time Total Time: 47 mins
  • yield Yield: 6 1x
  • category Category: Vegetarian, Gluten-Free



  • 2 lbs sprouted extra firm tofu
  • 1 large sweet potato
  • 1 red onion
  • 1 red bell pepper
  • 4 cherry peppers (fresh or jarred)
  • 3 cloves garlic
  • 1/4 cup balsamic vinegar
  • 1/2 cup Italian dressing
  • 1/4 cup olive oil
  • 1 tbsp Italian seasoning


  1. Preheat the oven to 350 degrees.
  2. Quarter the sweet potato, then slice the quarters. Put the slices into a large mixing bowl, pour the Italian dressing over them and mix well.
  3. Put the potato slices into a baking pan and bake for 25 minutes.
  4. Chop the onion, red bell pepper, garlic and cherry peppers. Put into the mixing bowl, pour in the balsamic vinegar and mix well. Set aside.
  5. Cube the tofu and place into another large mixing bowl. Pour in the olive oil and Italian seasoning and mix well. Set aside.
  6. Place the wok on the stove over high heat and allow it to heat up.
  7. When the sweet potatoes are finished baking, set them aside.
  8. Pour the pepper and onion mixture into the wok and cook for 3 minutes, stirring regularly.
  9. Add in the tofu and cook for 4 minutes, stirring regularly.
  10. Add the sweet potato and cook for 5 minutes, stirring regularly.
  11. Serve over a bed of rice.


Polyunsaturated Fat – 6.5 gm Monounsaturated Fat – 10 gm Carbohydrates – 15.5 gm Fiber – 4 gm Sugars – 6.25 gm Protein – 21 gm


  • Calories: 367
  • Fat: 19



Hey There

Hi! I'm the recipe developer and food photographer behind all these easy healthy recipes! I love food, Jesus, morning lattes, and am obsessed with fantasy football! { more }

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7 Responses
      1. Mike Luque

        You haven’t had tofu?? EVER??
        I’m quite surprised. Please do make this and let me know what you think about tofu. I eat it regularly.

  1. Tahnycooks

    I love eating super tasty and yummy food that is packed with nutrients and a whole bunch of other good stuff for me! This fits the bill perfectly! Spot on girl!

    1. Krista

      I thought you would like this. 🙂 Fitness Instructor, health enthusiast, and caterer… totally fits the bill for you chica! Thanks for stopping by!

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