• Emma Townsin

Simple tofu peanut satay

Tofu can be an easy option even for meat eaters as it involves very little preparation and soaks up the flavours well. Choose a hard one that holds together better. You can use chicken if you prefer.

This meal is quick and easy to make and can last in the fridge or freezer if you have leftovers.

It's a great way to add more vegetables into your meals. Mix and match your own vegetables if you like.

For a faster meal, use a shop bought sauce.

Prep time 10-15 minutes, cooking time ~20-30 minutes

Serves ~4

Tofu Peanut Satay


  • Hard tofu ~300g cut into 2cm squares (can alternatively use chicken)

  • One small red onion (leave a small amount for the sauce if making your own)

  • 2 cloves of garlic, chopped

  • One red pepper halved and cut into slices

  • One head of broccoli cut into small florets

  • 2 cups of brown or white Basmati rice

  • Olive oil to cook

For the satay sauce

*Alternatively use a pre-made satay sauce to save time.

  • 2 tablespoons of finely chopped onion

  • 1 clove of garlic, finely chopped

  • 1/2 cup of natural, crunchy peanut butter (look for no added sugar and salt when possible)

  • 1/2 cup of water

  • 2 tablespoons sweet chili sauce

  • 1 tablespoon of soy sauce

To make satay sauce:

  • Add onion and garlic to a pan with a little oil on a low heat. Cook until soft but do not brown.

  • Add peanut butter and water and stir well

  • Remove from heat and mix in sweet chili sauce and soy sauce

To make dish:

  1. Cook rice as per directions on the packet

  2. Add onion to a pan with a little olive oil over medium heat, when soft add the garlic and cook for a few minutes until the onion is browning

  3. Add broccoli and cook for a few minutes until starting to get soft

  4. Add red pepper and tofu and cook for 5 minutes or until soft and heated through

  5. Turn the heat to low and stir through the satay sauce, let simmer for 5 minutes

  6. Serve with rice

Keep leftovers in the fridge for a few days or in the freezer to last longer.

Let's connect!

  • Foodi instagram
  • Foodi Facebook

Copyright foodinutrition.co.uk; managed by UK registered dietitian Emma Townsin.