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    Home » Recipes » Vegetarian

    Easy Weeknight Tofu Satay Stir Fry

    Published: Nov 25, 2022 · Modified: Apr 22, 2023 by Nicole Addison · This post may contain affiliate links · 1 Comment

    Jump to Recipe - Print Recipe

    This tofu satay stir fry is the easiest clean-out-the-fridge meal that will quickly become a weeknight hit!

    Bowl of satay tofu topped with lime slices and peanuts.

    One of the most special things about food is its deep cultural significance. It's truly one of my favorite ways to experience other cultures and appreciate our diverse practices as humans. Satay originates from Indonesia and is popular in many south-eastern Asian countries. It typically refers to grilled meat with a peanut-based sauce, and is often served with rice cakes called longtong.

    With this being said, this satay tofu is in no way traditional, but inspired by the Asian flavours that I love. If you have the chance, I highly recommend trying authentic satay at an Indonesian owned restaurant!

    Why You Need This Tofu Satay Stir Fry

    There's a good reason why this recipe is a weeknight staple in my house:

    1. It's versatile- I love this vegetarian satay recipe because you can basically use whatever veggies you have on-hand.
    2. It uses pantry staples- I'm willing to bet that you already have most of the ingredients in your pantry. No need for an impromptu grocery run!
    3. Packed with healthy fats- Hopefully by now you've heard that fats are NOT to be feared. They're so important for many bodily functions, but also satisfaction! With the crispy tofu peanut sauce, we've got lots of delicious heart-health fats here.

    Main Ingredients in this Satau Tofu

    ingredients for tofu satay

    Tofu- I used extra-firm in this recipe to ensure that none of the cubes crumbled too much. I love tofu because it's a complete plant-based protein, while also containing calcium and iron.

    Creamy peanut butter- Like I mentioned earlier, peanut butter is a great source of heart-healthy fats, but it also contains some protein!

    Soy sauce- I like adding soy sauce for a salty, umami flavour. Alternatively, you can use coconut aminos.

    Rice vinegar- I'm obsessed with the tang!

    Sriracha- Feel free to leave this out if you're not a fan of spice.

    Vegetables- Customizable based on what you have! I used peppers and bok choy, but I also think that carrots, eggplant, and broccoli would work wonderfully in this recipe. Little dietitian tip: try adding different colored veggies to consume a variety of nutrients!

    Rice- White or brown, choose whatever your heart desires! In case you've forgotten, we prioritize carbs with our meals over here.

    How To Make This Tofu Satay Stir Fry

    Cooking-satay-tofu

    Step One: Drain your tofu and press out the excess water. If you don't have a tofu press, you can wrap the block in a towel and stack a heavy book on top to gently press out moisture.

    Step Two: Once pressed, slice tofu into ½-inch cubes and arrange on the parchment-lined baking sheet in a single layer. Bake for about 25 minutes. 

    Step Three: In the meantime, make your peanut sauce by whisking together peanut butter, soy sauce, sriracha sauce, rice vinegar and water. Make sure there are no lumps! You may need to add more water based on the thickness of your peanut butter.

    Step Four: Heat a large skillet over medium heat. Once hot, add sesame oil and veggies, stir and add 1 teaspoon of water to the pan. Cover and allow veggies to steam for about 5 minutes, until tender.

    Step Five: Make a well in the center of your veggies and pour your sauce in, add tofu and add toppings of choice.

    Bonus Tips for this Vegetarian Satay Recipe

    To switch up this recipe, I love to make tofu peanut noodles by swapping the rice for rice noodles. Like I keep saying, this recipe is so customizable! Change the base, veggies, or protein, it ends up delicious either way!

    These tofu peanut noodles are delicious as-is, but topping it with crushed peanuts, green onion and a squeeze of lime really takes it to the next level.

    Frequently Asked Questions

    What if I'm allergic to peanuts?

    You can swap the peanut butter for tahini (given that you can consume sesame)! If you do this, I'd recommend adding 1-2 teaspoon of sweetener (e.g. maple syrup, sugar), as tahini tends to be more bitter than peanut butter.

    Can I swap the tofu for another protein?

    If you're not vegan or vegetarian, this is a great idea! Honestly, any protein works here- try chicken, pork, etc.!

    Is this recipe meal-prep friendly?

    Yes! Keep it in an airtight container in the fridge for 3-4 days.
    Bowl of tofu satay stir fry with bowls of rice and crushed peanuts in the background.

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    P.S. I LOVE SEEING MY RECIPES IN ACTION! IF YOU DECIDE TO MAKE THIS TOFU SATAY STIR FRY, DON’T FORGET TO TAG ME ON INSTAGRAM -@NOURISHEDBYNIC OR LEAVE A COMMENT BELOW!

    📖 Recipe

    Bowl of satay tofu topped with lime slices and peanuts.
    Print Recipe Pin Recipe
    5 from 1 vote

    Weeknight Tofu Satay Stir Fry

    This tofu satay stir fry is the easiest clean-out-the-fridge meal that will quickly become a weeknight hit!
    Prep Time5 minutes mins
    Cook Time29 minutes mins
    Course: Main Course
    Cuisine: Indonesian
    Keyword: 30 minute meals, meal prep, vegan
    Servings: 4
    Author: Nicole Addison

    Ingredients 

    • 1 block extra firm tofu
    • ⅓ cup creamy peanut butter
    • 3 tablespoon soy sauce
    • 1 teaspoon sriracha optional
    • 1 tablespoon rice vinegar
    • 2 tablespoon water
    • 3 cups of vegetables of choice Ie. bell peppers, broccoli, bok choy, carrots, eggplant
    • 1.5 teaspoon sesame oil
    • 1 cup uncooked rice cooked according to package instructions
    • Toppings: green onion crushed peanuts

    Instructions

    • Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
    • Drain your tofu and press out the excess water.
    • Once pressed, slice tofu into ½-inch cubes and arrange on the parchment-lined baking sheet in a single layer. Bake for about 25 minutes.
    • In the meantime, make your peanut sauce by whisking together peanut butter, soy sauce, sriracha sauce, rice vinegar and water.
    • Heat a large skillet over medium heat. Once hot, add sesame oil and veggies, stir and add 1 teaspoon of water to the pan. Cover and allow veggies to steam for about 5 minutes, until tender.
    • Make a well in the center of your veggies and pour your sauce in, add tofu and top with sliced green onions and chopped peanuts.

    Notes

    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 381kcal | Carbohydrates: 46g | Protein: 18g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 972mg | Potassium: 489mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2347IU | Vitamin C: 24mg | Calcium: 113mg | Iron: 3mg
    Tried this recipe?I love seeing my recipes in action! Don't forget to tag me @nourishedbynic or use the hashtag #nourishedbynic!

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      Recipe Rating




    1. Kim

      November 28, 2022 at 4:28 pm

      5 stars
      This is a fantastic recipe!!!!

      Reply

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    Nicole Addison, RD, MHSc

    I’m Nicole, a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes. After years of struggling to find balance I have finally found that there is a way nourish your body while also fueling your soul.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

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