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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Tofu in Peanut Sauce

Serves 4. V, VG, GF, DF

Don't be scared of tofu. Not because it's made from soy, not because it's weird vegan food, and not because it's bland.

Yes, it's made from soy, but that's a good thing. If you're worried, please read my article about soy foods here.

It's also vegan, but that's far from weird. Soy foods, including tofu, are the only plant protein that contains ALL the amino acids, so it's an incredibly important part of a vegan or vegetarian diet.

Meat-eaters would benefit from replacing one meal each week with a tofu meal beause:

  • it's a low-calorie protein source that's also high in iron

  • reduces your reliance on animal foods; better for you, better for the planet

  • has a wide variety of health benefits (again, read my article)

  • increases your exposure to specific health-promoting nutrients (soy isoflavones and genistein)

  • it's anti inflammatory, cardio protective and has a broad mineral profile making it beneficial for menopause and perimenopausal health

As for bland, once you know how to cook with it, tofu is anything but bland.

This recipe makes it easy to cook delicious tasting tofu. Add the peanut sauce and OMG - how can you go wrong?

If you're worried about calories from peanuts, rest assured...that's not going to break the deal. Raw peanut butter (nothing but nuts, maybe a little salt) is a protein packed flavoursome anti inflammatory bonus. And the calories, once split across 4 servings are minimal. In total, including 1/4 cup of rice per serve, this meal delivers less than 450 calories per person. Way less than pretty much any non-wholefood meal.

As for the broccolini, it has too many healthy benefits to mention but of course, it's incredibly good for you. What are you waiting for? Make this one for dinner tonight!

Delicious peanut tofu dinner recipe


  • 3 TBS coconut oil (or olive oil)

  • 3 bunches broccolini (or a head of broccoli)

  • 400gm firm non GMO Organic tofu

  • 1 cup brown or basmati rice (cooked, makes 2 cups)

For the sauce:

  • 1/4 cup natural whole peanut butter

  • 3 TBS tamari

  • 3 TBS raw honey

  • 1 TBS fresh ginger, grated

  • 1 tsp sesame oil

  • 50ml water

  • Chilli flakes (quantity to suit your taste for spice!)

  • Sesame seeds to serve


  1. Preparation: Wash and trim the broccolini. Grate the ginger. Put the rice on to cook according to pack instructions.

  2. Remove liquid from the tofu and pat dry. Cut into small cubes (about 1.5cm each).

  3. Put your oil of choice into the base of a wok and heat.

  4. Add tofu pieces to the hot oil and cook to brown each side. It will take 5-7mins to brown each side of the tofu. While the tofu cooks, prepare the other elements, but continue checking on the tofu, turning now and then to brown all surfaces.

  5. Put the broccoli in a steamer or a shallow pan of water with a lid to lightly steam.

  6. For the sauce, simply mix all the sauce ingredients in a jar and set aside.

  7. When the tofu is browned and crispy, add the sauce. Turn the heat off but leave the wok (or pan) on the hot plate. Stir well until the tofu pieces are full coated in the sauce. Remove from heat entirely.

  8. Serve tofu with broccoli on a bed of rice with a sprinkle of sesame seeds.


*Using Tamari keeps this meal gluten free. You can use soy sauce instead, but that will add both extra salt and gluten.

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