This high-protein, nutrient-dense tofu satay with broccoli is an easy way to zhuzh up the basics. It’s really just tofu, broccoli, and rice, but the simple homemade peanut sauce transforms it into something you’ll actually look forward to. The best thing about making your own peanut sauce is that you control the flavor elements. Don’t like it too spicy? Hold back on the chili sauce. Nut allergy? Use sunflower butter instead. The sauce-smothered tofu is the star, so if you don’t have broccoli on hand, steam some bok choy, or throw the tofu over a big salad with greens and grains. This recipe is provided by Switch4Good, an evidence-based nonprofit organization advocating passionately for a dairy-free world.
Tofu Satay Ingredients
400g firm tofu (1 block), cubed
1 medium head of broccoli, cut into florets, or 3 cups of frozen stir-fry vegetable medley
1 medium onion, finely chopped
2 cloves of garlic, minced
2 tablespoons soy sauce or tamari
2 tablespoons tomato sauce or ketchup
3 tablespoons Yumbutter Peanut Butter
1 tablespoon maple syrup
1 cup vegetable stock
1 teaspoon chili sauce of choice (eg: sriracha)
Spray oil of choice if you do not have a non-stick pan
4 cups cooked rice (preferably brown rice)
Tofu Satay Instructions
- Heat the pan over medium heat. If you are not using a non-stick pan, spray oil on the surface to prevent sticking. Once the pan is hot, add the onion and garlic and sauté until soft and translucent.
- To the pan, add soy sauce, ketchup, peanut butter, maple syrup, vegetable broth, and chili sauce. Stir to coat.
- Add broccoli and stir fry for about 5 minutes. Add in the tofu.
- Bring the liquid to a boil then lower to a simmer to let the sauce reduce and thicken. Once the sauce has reached your desired consistency, turn off the heat.
- Serve the mixture over rice.