Satay Tofu and Vegetables

Satay Tofu and Vegetables
  • 20 minutes preparation
  • 30 minutes cooking
  • easy difficulty
  • 6 serves

Ingredients

  • 350g firm tofu
  • 1 tablespoon olive oil
  • 1 cup pineapple juice
  • 2 tablespoons soy sauce
  • 2 cloves garlic, crushed
  • 1 teaspoon honey
  • Satay Vegetable Sauce
  • 1/2 cup Sanitarium Crunchy Peanut Butter
  • 1 small onion, diced
  • 1 cup vegetable stock
  • 1 teaspoon cumin
  • 1/2 cup Sanitarium So Good Lite soymilk
  • 1/2 teaspoon mild curry powder
  • 1/2 cup reserved marinade
  • 1 1/2 tablespoons lemon juice
  • 1 carrot, sliced
  • 1 red capsicum, sliced
  • 1 cup snow peas
  • 1/2 cup broccoli florets

Method

  1. Cut tofu into eight 1cm thick small rectangles. Combine all ingredients in a shallow dish. Add tofu and marinade and stand for 30 minutes.
  2. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
  3. Combine all sauce ingredients in a small saucepan over medium heat. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
  4. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
  5. Add tofu to the frypan and pour satay sauce over the vegetables and tofu. Serve over steamed rice.

Nutritional Information

Per Serve

Kilojoules 1000 kJ

Calories 240 cal

Protein 13 g

Total fat 14 g

Carbohydrate 15 g

Sodium 480 mg

Potassium 480 mg

Calcium 130 mg

Iron 5.4 mg

Fibre 4 g

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