Tofu, Sweet Potato & Black Olive Salad
Nutrition Info


30 Minutes
A very substantial and filling power-salad especially suitable as a main meal.

Can be eaten warm or chilled.

Try throwing a few nuts and seeds or dried fruit on this salad to perk it up. My favourites are Pumpkin Seeds and dried Cranberries. Wow!

The Tofu is always best when pressed for a while. For best results, press for at least 30 minutes prior to cooking. Don’t stress too much about this, if you don’t have time, just drain the tofu and use it as it is.

To press tofu, cut into pieces and place on a clean cloth (I like to use an old T-shirt) or on paper towels on a cutting board. See the pictures above! Cover the tofu in the sheet/cloth/paper towels and place another heavy object on top. In the picture above I used another cutting board and on top of that a big pot full of water. A stack of heavy books also works well for this!

Always use the best quality non-GMO tofu you can afford.


(Makes 1 portion. Check the Meal Plans to see how may portions you should make!)

  • 1 medium Sweet Potato, cubed
  • 200g (7 oz) Firm Tofu, drained, pressed
  • 50g (1/2 cup) Black Olives, pitted, halved

For Marinade:

  • 2 tbsp Soy Sauce
  • 2 tbsp Ketjap Manis (optional, use Soy Sauce if unavailable)
  • 1 tbsp Vinegar (any kind)

For Tofu Greek Yogurt:


  • 100g (3.5 oz) Silken Tofu
  • Juice of 1/2 Lime
  • Pinch of Salt
  • 1 tsp ground Cumin
  • 1/4 tsp ground Cinnamon
  • Optional: Nuts, seeds, dried fruits…
  • Salt & Pepper to taste.
Preparation Method

Begin by placing the Sweet Potato in a small pot, cover with water and bring to the boil. Prepare the rest of the ingredients while the Sweet Potato cooks. Check for the Sweet Potato being ready by occasionally piercing with a fork. It should take 10 – 15 minutes. When cooked, drain and set aside.

While the Sweet Potato is cooking, we can marinate the Tofu, alternatively marinate it overnight in the refrigerator for maximum flavour! Place the pressed Tofu pieces in a small tupperware box, add the Soy Sauce, Ketjap Manis, & Vinegar. Add just enough water to just cover the Tofu. Put the lid on and shake the box for a while until the ingredients are mixed thoroughly. Leave for 10 – 15 minutes.

When the Tofu is ready, lay out the pieces on a flat bottomed pan (the marinade can be discarded or used again if refrigerated). On a medium heat, allow first one side of the Tofu to cook, until the surface is seared, then flip over the pieces and cook the other sides in the same way. You can coat the surface of the pan with a little olive oil to help, but if you want to avoid oil completely, watch the tofu carefully and turn it frequently to avoid burning.

To make the Tofu Greek Yogurt, blend the Silken Tofu, Lime juice and a pinch of salt until smooth. See the full recipe here.
To the Tofu Greek Yogurt, add the ground Cumin and ground Cinnamon and blend.

In a large bowl, mix everything together until well coated in the Tofu Greek Yogurt.

Top with optional Nuts, Seeds &/or dried Fruit, season and serve (or chill).


Imperial weights and measures are approximations only. For best results use a small digital scale that can measure grams.

The nutrition labels, macronutrient images and calorie information are approximate guides only, the precise nutritional content of the meals is subject to change as the recipes are adjusted and improved.

Where recipes have been adjusted or inspired by third parties, credit is duly given. All ingredient information, photography and text is original and owned by Plant-Based Plan.

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