Satay Tofu & Vegetable

Satay Tofu & Vegetable

Tofu shows itself as a star ingredient, when accompanied by a piquant satay sauce.
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Cuisine High Calcium, High Fiber, Low Carbohydrate, Mediterranean, Vegetarians
Servings 6 People


  • 350 g Firm Tofu
  • 1 Tbsp Olive Oil
  • 1 cup Pineapple Juice
  • 2 Tbsp Soy Sauce
  • 2 pcs Cloves Garlic Crushed
  • 1 tsp Honey
  • 1/2 cup Crunchy Peanut Butter
  • 1 pc Small Onion Diced
  • 1 cup Vegetable Stock
  • 1 tsp Cumin
  • 1/2 cup Low-fat Soy Milk or Dairy Milk
  • 1/2 tsp Mild Curry Powder
  • 1/2 cup Reserved Marinade
  • 1 1/2 Tbsp Lemon Juice
  • 1 pc Carrot Sliced
  • 1 pc Red Capsicum Sliced
  • 1 cup Snow Peas
  • 1/2 cup Broccoli Florets


  • Cut tofu into eight 1 cm thick small rectangles.
  • For marinade: Combine pineapple juice, soy sauce, garlic and honey in a shallow dish. Place tofu in marinade and stand for 30 minutes.
  • Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
  • For satay sauce: Combine peanut butter, onion, vegetable stock, cumin, milk, curry powder, reserved marinade and lemon juice in a small saucepan over medium heat. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
  • Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2 - 3 minutes. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
  • Serve over steamed rice.


Calories :263
Kilojoules :1099
Fat :13.2
Carbohydrate :25
Protein :12.5
Cholesterol :1
Sodium :552
Saturated Fat :2.5
Fiber :3.4
Calcium :139
Sugar :13.8
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