Tofu gets a lot of shine in the world of clean eating since it is a non-animal protein that picks up the flavors of whatever you cook. Salvaged fats: You need this 5-ingredient peanut sauce in your life; dunk tofu in it and even the most boring block of bean curd becomes a theatrical lead. This Peanut Tofuis a perfect creamy and tasty while being healthy and nutritious my craving soul! The tofu is marinated, cooked until crispy (baked or pan-fried), then slathered in a hot and creamy peanut sauce. This easy healthy bowl will likely become one of the bowls in your healthy bowl line-up, alongside this Mushroom Stroganoff Bowl and my Best Balsamic Glazed Tofu.
Vegan, vegetarian, or no labelers at all: peanut tofu is how you want to get your plant-based protein, with big flavors to boot. It’s not just high in plant-based protein and good-for-you-fat and nutrients, but also a satisfying texture and wonderful taste that will have you coming back in four seconds.
Benefits of Peanut Tofu from a Nutritional Standpoint
Why Peanut Tofu Tofu has sold in Good Numbers: One of the reasons peanut tofu is selling like hotcakes is its nutritional value. Soybeans–from which tofu is derived–is also a complete protein offering all nine essential amino acids. It is also high in calcium, iron, magnesium, and B vitamins so for us more plant-based eaters it can be a powerhouse of nutrients.
Matched with peanut butter, you get healthy monounsaturated fats and polyunsaturated fats bringing heart health benefits. Plus, peanuts are full of protein, fiber, and nutrients such as vitamin E, niacin, and folate. How does combining these ingredients into one meal create a satiating, energy-sustaining food that also contributes recognized to health and well-being?
You can also add carrots, spinach, broccoli, bell peppers and cucumbers in this Peanut Tofu bowl which have all different vitamins, minerals and antioxidants that supports our immune system and help keep digestion healthy. This mix of food rich ingredients makes peanut tofu an excellent choice for anyone looking to keep their consumption in check without sacrificing flavors.
Peanut Tofu Recipe Overview
How to make Peanut Tofu Before we continue on with the full recipe, let search more detailed how this peanut tofu is mad. This dish is made up of crispy tofu and peanut sauce, two things which are ridiculously easy to make. If you prefer, the tofu can be baked or pan-fried depending on how you choose to have it cooked and the peanut sauce comes together in just minutes with what should be pantry staples.
One of the reasons I love this dish is because it is so adaptable. Enjoy peanut tofu over brown rice, jasmine rice, quinoa or even zoodles (zucchini noodles) to make it lower-carb! Mix up a salad with your favourite veggies (texture + colour) and serve alongside crushed peanuts, sesame seeds or some fresh herbs – like cilantro or basil.
Ingredients
For the Tofu:
A block of firm or extra-firm tofu, drained, pressed well and cut into cubes
1 tbsp olive oil or sesame oil
2 t soy sauce or tamari (for gluten-free)
1 tablespoon of cornstarch or arrowroot powder, optional (for more crispiness)
For the Peanut Sauce:
1/3 cup creamy or chunky natural peanut butter
2 Tbsp soy sauce or tamari
1 tablespoon maple syrup or honey (a bit of sweetness)
1 tbls rice vinegar or lime juice
1 tablespoon sesame oil
1 tsp sriracha or chili garlic sauce (optional, for spice)
2-3 tablespoons of warm water (for the sauce)
For the Bowl:
1 1/2 cups cooked brown rice, quinoa or gluten-free noodles
Mixed veggies (carrots, bell peppers, spinach, broccoli etc.)
Garnish: 1 Tb crushed peanuts
Optional: garnish with fresh cilantro or chopped green onions
Instructions
Prepare the Tofu:
Start with pressing the tofu to release excess water. Place the tofu on top then cover it with paper towels, followed by a kitchen towel and another layer of paper towels wrappedup in a big throw blanket or closed kitchen towel. Let it sit for 15-20 minutes. Doing this is how your tofu will end up crispy when you cook it.
Press and then cube the tofu into bite-sized pieces. Toss the tofu in a bowl with olive oil, soy sauce and cornstarch; stir until well combined.
Cook the Tofu:
Bake! Preheat your oven to 400°F (200°C). Spread the cubes in an even layer on a parchment lined baking sheet. Bake for 25–30 minutes, flipping once halfway through or until the tofu is golden brown and crispy.
Crisp: Put a large skillet over medium heat and pour in 1 tablespoon of oil. Add the tofu and cook for 3-4 minutes on each side until crispy and golden. Take out from the turn — be careful it will be hot!
Make the Peanut Sauce:
To start the sauce, mix the Peanut Tofu butter, soy sauce, maple syrup, rice vinegar, sesame oil and sriracha in a bowl (or stir it right in the Instant Pot if you want fewer bowls to clean). Stir in warm water, a tablespoon at a time, until desired saucy thickness. Adjust to taste, for more saltiness add a little more soy sauce, for sweetness add a touch of sweetener and spiciness add more sriracha.
Assemble the Bowl:
For the peanut tofu bowl Layer your choice of brown rice, quinoa or noodles in the bottom. Top with your cooked tofu and finish it off with a good dollop of peanut sauce.
Add your favorite fresh or steamed vegtables. Top with crushed peanuts (not included in nutritional calculations), cilantro, or green onions if desired for extra crunch and flavor.
Serve and Enjoy:
And, it is so warm and rich, you should totally feel free to serve this peanut tofu bowl. Allow guests to douse themselves in more peanut sauce for dipping, or spritz lime juice all over them for extra freshness.
Customization Tips
Peanut tofu bowls are great because they are so customizable. Just change the veggies around depending on what is in season or you have on hand. In case you intend to consume fewer carbohydrates, cauliflower rice or leafy greens such as spinach or kale can be used instead of the rice or quinoa. Edamame or chickpeas can also be added for more protein.
If you like spicy food, you can add more sriracha or chili garlic sauce in the Peanut Tofu sauce. Optionally, you can throw in some crushed red pepper flakes for an added bite. Alternatively, if you want a mild taste instead just take out the spice and savour the nutty creamy sauce by itself.
Peanut Tofu Bowls = Meal Prep perfection
Peanut Tofu tofu bowls makes for a great meal prep because they package well and still taste amazing after reheating. Store the tofu, rice, and peanut sauce in separate containers in the fridge if you want to get a head start on your meal prep. And, when you want to eat it, all you have to do is heat the tofu and rice back up, toss everything together with vegetables made fresh that day and finish it off with peanut sauce. Its quick and convenient option those busy weekdays when you need a nutritious meal with little effort.
Conclusion
Peanut Tofu BowlsPeanut tofu bowls are the perfect easy and tasty meal! Their deep taste, ideal bite, and nutrients are perfect for all looking for a balanced plant-based meal. Even if you have never cooked tofu before, or are a long time lover of it – this peanut tofu dish will soon become something you make all the time. Don’t just take my word for it — try it out and see how delicious and versatile healthy eating can be!
