Seared Tofu with Peanut Sauce: A Flavorful & Protein-Packed Vegan Dish

This crispy tofu with creamy peanut sauce is a satisfying, plant-based protein option that’s full of bold flavors. Perfect for a quick weeknight dinner or a healthy meal prep idea.

• Total Cooking Time: 25 minutes
• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Servings: 2

Ingredients

For the Tofu:

1. 1 block (400 g) firm tofu, pressed and cut into cubes or slices
2. 1 tbsp cornstarch or arrowroot powder
3. 1 tbsp soy sauce or tamari (for gluten-free)
4. 1 tbsp sesame oil or avocado oil
5. ½ tsp garlic powder
6. ½ tsp black pepper

For the Peanut Sauce:

1. ¼ cup (60 g) peanut butter (smooth or crunchy)
2. 2 tbsp soy sauce or tamari
3. 1 tbsp lime juice
4. 1 tbsp maple syrup or honey
5. 1 tsp grated ginger
6. 1 clove garlic, minced
7. 2–3 tbsp warm water (to thin the sauce)

For Garnish & Serving:

1. 1 tbsp chopped peanuts
2. 1 tsp sesame seeds
3. Fresh cilantro, chopped
4. Steamed rice or stir-fried vegetables (optional)

Substitutions:

1. Nut-free option: Use sunflower seed butter instead of peanut butter.
2. Spicier version: Add ½ tsp sriracha or red pepper flakes.
3. Lower-carb option: Serve with cauliflower rice instead of regular rice.

Step-by-Step Instructions

1. Press the Tofu:
   • Wrap tofu in a clean towel and place a heavy object on top for 10–15 minutes to remove excess moisture.
2. Coat the Tofu:
   • Cut the tofu into cubes or slices.
   • Toss with soy sauce, cornstarch, garlic powder, and black pepper until evenly coated.
3. Sear the Tofu:
   • Heat sesame oil in a pan over medium heat.
   • Add tofu and cook for 4–5 minutes per side until golden-brown and crispy.
   • Remove from heat and set aside.
4. Make the Peanut Sauce:
   • In a bowl, whisk together peanut butter, soy sauce, lime juice, maple syrup, ginger, garlic, and warm water until smooth.
5. Assemble & Serve:
   • Drizzle the peanut sauce over the seared tofu.
   • Garnish with chopped peanuts, sesame seeds, and fresh cilantro.
   • Serve with steamed rice or stir-fried vegetables for a complete meal.

Nutritional Information (Per Serving)

• Calories: 380
• Protein: 22 g
• Fats: 24 g
• Carbohydrates: 20 g
• Fiber: 5 g
• Sugar: 6 g

Vitamins & Benefits

• Tofu: High in plant-based protein and calcium.
• Peanut Butter: Provides healthy fats and essential nutrients.
• Ginger & Garlic: Support digestion and immune health.

Did you know? Tofu has been a staple in Asian cuisine for over 2,000 years and is made by curdling fresh soy milk, similar to how cheese is made!

Storage Tips

• Refrigeration: Store leftover tofu and peanut sauce separately for up to 3 days.
• Reheating: Pan-fry tofu for a crispier texture or microwave for convenience.

FAQ

❓ Can I bake the tofu instead of pan-frying?
✔️ Yes! Bake at 200°C (400°F) for 25 minutes, flipping halfway.

❓ How do I make the peanut sauce thinner?
✔️ Add more warm water, 1 tbsp at a time, until desired consistency is reached.

❓ What vegetables pair well with this dish?
✔️ Broccoli, bell peppers, carrots, or bok choy are great options!