Satay Tofu Recipe


Satay Tofu Recipe

Prep time: 20-30 minutes

Cook time: 25-30 minutes

Serves: 2-3 people

For Tofu:


1 pack plain extra firm tofu (350-400g)

Olive oil

Salt and black pepper


  1. Open and drain your tofu, press and dry with tea towel.
  2. Cut tofu into cubes, mix with some olive oil.
  3. Season with salt and black pepper.
  4. Bake for 15 min at 200 degrees C or until golden brown.

For peanut satay sauce:


3 tablespoons of crunchy peanut butter

1.5 tablespoon tamari

Pinch of chilli powder

100g coconut yogurt or normal yogurt


  1. In small mixing bowl mix crunchy peanut butter with tamari and agave syrup.
  2. Add chilli powder and coconut yogurt.
  3. Combine all together.

For roasted broccoli:


1 medium head of broccoli

1 teaspoon sesame oil

Salt and black pepper


  1. Wash and cut broccoli into florets.
  2. Place on baking tray.
  3. Season with salt, black pepper and sesame oil.
  4. Roast in the oven for 10-14 min at 180-200 degrees C.

For pea and ginger salad:


150g green beans

150g peas

150g edamame beans

Salt and black pepper

1-2cm piece of fresh ginger


  1. Fill medium saucepan with water and bring to boil, add 1 teaspoon salt.
  2. Trim and cut green beans in half.
  3. Blanch in boiling salted water your: green beans, edamame beans and peas for 3-5 min.
  4. Remove the vegetables and place them into ice cold water.
  5. Peel and finely dice ginger.
  6. Mix all salad ingredients together and season with salt and pepper.

If desired, serve salad on top of jasmine or basmati rice, then lay over your broccoli and tofu, then drizzle over your satay sauce. Garnish with crushed peanuts and chili slices.

Nutritional Information:

Calories: 447kcal

Carbohydrates: 41g

Protein: 32g

Fat: 18g

*Recipe provided by our chefs at Natural Fitness Food.

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