Healthy & Special Diets > Plant-Based Protein Recipes > Nut and Seed Protein Recipes > Nut Butter-Based Meals

Peanut Butter Tofu Stir-Fry

A savory and protein-packed stir-fry featuring crispy tofu coated in a delicious peanut butter sauce. Perfect for a quick and healthy weeknight meal.

Prep Time
20 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 1 block (14 oz), pressed Extra-firm tofu
  • 1 cup Broccoli florets
  • 1 medium, sliced Carrots
  • 1/2 medium, sliced Red bell pepper
  • 1/4 cup, natural Peanut butter
  • 2 tablespoons, low sodium Soy sauce
  • 1 tablespoon Maple syrup
  • 1 tablespoon Rice vinegar
  • 1 teaspoon Sesame oil
  • 2 cloves, minced Garlic
  • 1 teaspoon, grated Ginger
  • 1/4 teaspoon (optional) Red pepper flakes
  • 2 cups, for serving Cooked brown rice
  • 1 teaspoon, for garnish Sesame seeds

Prepare the Tofu

First, press the tofu to remove excess water. This will help it get nice and crispy. Cut the pressed tofu into 1-inch cubes.

Cook the Tofu

Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the tofu and cook, turning occasionally, until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.

Stir-fry the Vegetables

Add the broccoli florets, sliced carrots, and red bell pepper to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.

Prepare the Peanut Sauce

In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, grated ginger, and red pepper flakes (if using). Add a tablespoon or two of water if needed to thin the sauce to your desired consistency.

Combine and Serve

Add the cooked tofu back to the skillet with the vegetables. Pour the peanut sauce over the tofu and vegetables and stir to coat evenly. Cook for another 2-3 minutes, or until the sauce has thickened slightly. Serve the peanut butter tofu stir-fry over cooked brown rice. Garnish with sesame seeds.

Nutrition Facts Estimated per 100g of product

Note: These values are approximate and may vary based on specific ingredients and preparation methods.
Calories: 180-220
Protein: 10-12g
Fat: 12-15g
Carbohydrates: 10-15g
Fiber: 2-3g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein, healthy fats, and complex carbohydrates. Adjust the amount of maple syrup or red pepper flakes to suit your taste preferences. Choose natural peanut butter without added sugar or salt for a healthier option.

← Pea and Lentil Fritters with Lemon-Dill Yogurt Sauce Peanut Satay Tofu Skewers →

FAQ

  • Can I use a different type of tofu?

    Extra-firm tofu is recommended for this recipe because it holds its shape well during cooking. However, you can use firm tofu if that's all you have available. Be sure to press it well to remove excess water.
  • Can I add other vegetables?

    Yes, feel free to add other vegetables to this stir-fry, such as snap peas, mushrooms, or spinach. Adjust the cooking time as needed based on the type of vegetables you use.