Vegan Peanut Tofu Bowl
This vegan peanut tofu bowl is incredibly flavourful, simple to make, and very versatile. Loaded up with healthy veggies, this bowl is energising and packed with plant-based protein. The perfect recipe for a speedy weeknight dinner.
If you’ve been in search of the perfect peanut tofu recipe and love simple yet delicious bowls, this is the one for you! We’re so excited to share this with you we can hardly stand it. Give it a go this week and let us know what you think!
Tofu’s health benefits:
Tofu is a versatile ingredient with many health benefits. It’s a lovely source of protein and contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a valuable plant source of iron and calcium– in addition to fibre, potassium, magnesium, copper and manganese.
Nutritional value:
(according to Healthline)
One 100g (3.5-ounce) serving of tofu offers:
- Protein: 8 grams
- Carbs: 2 grams
- Fiber: 1 gram
- Fat: 4 grams
- Manganese: 31% of the RDI
- Calcium: 20% of the RDI
- Selenium: 14% of the RDI
- Phosphorus: 12% of the RDI
- Copper: 11% of the RDI
- Magnesium: 9% of the RDI
- Iron: 9% of the RDI
- Zinc: 6% of the RDI
(RDI = Recommended Daily Intake)
How to prepare tofu:
For this vegan peanut tofu bowl, you’ll want to use extra firm tofu. As tofu contains a lot of water, you need to press it before cooking, especially if you’re frying, baking or grilling it. Simply wrap the tofu in a clean kitchen or paper towel and put a stack of books or something heavy such as a frying pan on top. Leave for 15-25 minutes. Alternatively, you can use your hands to press it lightly. Just make sure you’re distributing the pressure evenly and don’t push too hard.
Different ways to cook tofu:
There are a few different ways you can cook tofu. One of the most popular ones is to bake it in the oven, which results in flavorful, firm cubes that are perfect for adding to stir fries or salads. However, baking requires a little more time which is why we’re sticking to the simplest and quickest method for this recipe: pan-frying tofu! This will save you time in the kitchen and still result in crispy, delicious peanut tofu with a lot less fuss.
When pan-frying tofu, you’ll want to use a large, cast iron or stainless steel pan. Overcrowding is the devil when trying to make crispy tofu. You’ll avoid this by using a pan with a wider surface.
Tips for cooking tofu:
With tofu, it’s all about the seasoning! If you don’t season tofu well, your dish might turn out a little bland. So don’t shy away from using up all the marinade in this recipe! It will add all the amazing flavours to the tofu.
Get creative! Tofu is so versatile. Why not try making our tofu ricotta rolls or simply blend it together with roasted veggies and walnuts for a lovely, nutty pasta sauce.
You can store leftover tofu (uncooked and unpressed) in a container filled with cool water in the fridge. Change the water daily to keep the tofu moist and fresh and cook and consume the leftover tofu within two or three days.
Ingredients:
For the peanut tofu:
- 1cm fresh ginger, peeled and grated
- 1 garlic clove, peeled and minced
- 2 tbsp peanut butter
- 1 tbsp hot water
- 1 tbsp soy sauce
- 2 tbsp sesame oil
- 1 tbsp lime juice
- 1 tsp maple syrup
For the bowl:
- 200g rice noodles
- Any sauteed veggies of your choice
- Spring onion, chopped
- Coriander and lime slice to garnish (optional)
For the extra peanut sauce:
- 3 tbsp peanut butter
- 1 tbsp hot water
- 1 tbsp soy sauce
Method:
1. In a small bowl, pour the hot water into the peanut butter, and whisk until the peanut butter begins to liquefy and combine with the hot liquid. Then add the soy sauce, lime juice, maple syrup, sesame oil, garlic and ginger.
2. In a shallow dish or bowl, pour the marinade over the pressed tofu pieces, cover and place in the fridge. Let it marinate for at least 30 minutes.In the meantime, make the peanut sauce for the bowl. Simply repeat the process of liquifying the peanut butter, as described in step 1. Then add soy sauce and give everything a good mix.
3. Heat olive oil in a pan over medium heat. Add the tofu pieces and any leftover marinade to the pan and fry the tofu for 2-3 minutes on each side.
4. Serve with rice noodles and sauteed vegetables such as broccoli, carrots or snap peas.
In the mood for some more tofu recipes? Then you’ll love these:
PS: We absolutely love seeing your takes on our recipes! If you make our vegan peanut tofu bowl, tag us on Instagram as @weareveano. Also let us know how this recipe turns out for you in the comments!
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