Tofu Stir-Fry with Peanut Sauce: A Flavorful and Healthy Vegan Meal

If you’re looking for a delicious and satisfying vegan meal, look no further than Tofu Stir-Fry with Peanut Sauce. It’s the perfect combination of savory, sweet, and nutty flavors, all packed into one colorful and nutrient-dense dish. Whether you’re a long-time plant-based eater or just looking to add more vegetarian meals to your routine, this stir-fry is a wonderful way to enjoy tofu.

The crispy tofu paired with a rich, creamy peanut sauce, and vibrant vegetables makes for a wholesome meal that’s high in protein, healthy fats, and plenty of vitamins. What’s more, it’s quick and easy to prepare—perfect for a busy weeknight dinner. Ready to give it a try? Let’s dive into the details of this mouthwatering dish.

Why Choose Tofu?

Tofu, often called “bean curd,” is made from soybeans and is a fantastic plant-based protein source. It’s incredibly versatile, taking on the flavors of whatever it’s cooked with, and it’s rich in iron, calcium, and healthy fats. Not only does tofu contribute to a balanced diet, but it also has a light, chewy texture when cooked properly, making it a perfect ingredient for stir-fries.

This stir-fry takes tofu to the next level by pan-frying it until it’s golden and crispy, allowing it to soak up the amazing peanut sauce, which is the real star of the dish.

Essential Ingredients for Tofu Stir-Fry with Peanut Sauce

Before we get into the cooking process, let’s talk about the ingredients. This tofu stir-fry is a healthy, flavorful dish that’s packed with protein and vegetables. Here’s what you’ll need:

Ingredients for the Tofu Stir-Fry:

• Firm Tofu: Firm or extra-firm tofu works best for stir-fries. It holds its shape better and gives a crispy texture when pan-fried.
• Vegetables: A variety of colorful vegetables is key. Some great options include:
  • Bell Peppers: Red, yellow, or green bell peppers for sweetness and crunch.
  • Carrots: Thinly sliced for a slight sweetness and vibrant color.
  • Broccoli: Adds texture and is a great source of fiber.
  • Onions: Sautéed onions will bring sweetness and depth to the dish.
  • Snow Peas or Green Beans: These add freshness and a nice crunch.

Ingredients for the Peanut Sauce:

• Peanut Butter: Natural peanut butter without added sugars or oils gives the sauce a creamy, rich base.
• Soy Sauce: Adds saltiness and umami to balance the sweetness of the peanut butter.
• Rice Vinegar: Provides acidity and brightness to cut through the richness of the peanut sauce.
• Maple Syrup or Agave: Sweeteners that give the sauce a touch of sweetness to complement the salty and savory flavors.
• Garlic and Ginger: Fresh garlic and ginger add depth, heat, and freshness to the sauce.
• Sesame Oil: Adds an extra layer of flavor with its nutty aroma.
• Water: To thin out the sauce and achieve the desired consistency.

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How to Make Tofu Stir-Fry with Peanut Sauce

Step 1: Press and Prepare the Tofu

To ensure your tofu has the right texture, you need to press it first. Pressing removes excess moisture, which allows the tofu to crisp up nicely when cooked.

1. Press the tofu: Wrap your block of tofu in a clean kitchen towel or paper towels, and place a heavy object (like a cast iron skillet or a can) on top. Let it sit for 15–20 minutes to press out the moisture.
2. Cut the tofu: After pressing, cut the tofu into cubes or strips, depending on your preference.

Step 2: Make the Peanut Sauce

While the tofu is pressing, it’s time to make the peanut sauce. This sauce comes together in minutes and can be adjusted to suit your taste.

1. Combine ingredients: In a small bowl, whisk together 1/4 cup peanut butter, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon maple syrup, 1 minced garlic clove, 1 teaspoon grated fresh ginger, and 1 tablespoon sesame oil.
2. Adjust consistency: Gradually add water, a tablespoon at a time, until the sauce reaches your desired consistency (smooth and pourable but not too runny).

Step 3: Cook the Tofu

1. Heat the pan: In a large non-stick skillet or wok, heat a tablespoon of oil (vegetable oil or coconut oil works great) over medium-high heat.
2. Fry the tofu: Add the tofu cubes to the skillet in a single layer. Cook for about 4–5 minutes per side, or until they’re golden brown and crispy. Once cooked, remove the tofu from the pan and set it aside.

Step 4: Sauté the Vegetables

In the same skillet, add a little more oil if necessary, and sauté your vegetables:

1. Stir-fry the veggies: Add your bell peppers, carrots, broccoli, onions, and snow peas. Stir-fry for about 5–7 minutes until the vegetables are tender but still crisp. You want them to retain their vibrant color and crunch.

Step 5: Combine Tofu, Vegetables, and Peanut Sauce

1. Add tofu to the pan: Once the veggies are cooked, add the crispy tofu back into the skillet.
2. Pour in the peanut sauce: Drizzle the peanut sauce over the tofu and vegetables, tossing everything together to coat evenly. Cook for another 2–3 minutes, allowing the flavors to meld together.

Step 6: Serve

Serve your tofu stir-fry with peanut sauce over a bed of brown rice, quinoa, or noodles for a complete meal. Garnish with some chopped green onions, cilantro, or a sprinkle of sesame seeds for extra flavor.

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FAQs

1. Can I use different vegetables in this stir-fry?

Yes! Feel free to swap or add vegetables based on what you have. Mushrooms, zucchini, bok choy, and baby corn are all great options.

2. What if I don’t like peanut butter?

If peanut butter isn’t your thing, you can substitute it with almond butter or sunflower seed butter for a similar creamy texture. Just be aware that the flavor may slightly differ.

3. Can I use a different protein besides tofu?

Absolutely! You can substitute tofu with tempeh, seitan, or even chickpeas for a different plant-based protein. For non-vegans, chicken or shrimp are great options.

4. Can I make the peanut sauce ahead of time?

Yes, the peanut sauce can be made in advance and stored in an airtight container in the fridge for up to a week. Just give it a good stir before using, as it may thicken when stored.

5. Is this dish gluten-free?

Yes, this stir-fry can be made gluten-free by using tamari or coconut aminos instead of soy sauce. Just make sure your peanut butter and any other condiments are also gluten-free.

6. Can I make this dish spicier?

Yes, you can easily add some heat to the dish. Try adding a bit of sriracha, chili flakes, or a dash of cayenne pepper to the peanut sauce to spice things up.

7. How can I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. You can reheat it in the microwave or in a skillet with a little extra sauce to keep it moist.

8. Can I make this stir-fry in advance for meal prep?

Yes, this stir-fry makes a great meal prep option. Just store the tofu, vegetables, and peanut sauce separately and assemble when you’re ready to eat.

9. What can I serve this stir-fry with?

This stir-fry goes well with rice, quinoa, or noodles. You could also serve it with a side of steamed vegetables or a fresh salad for a more balanced meal.

10. Is this tofu stir-fry good for weight loss?

Yes! This dish is packed with plant-based protein and fiber, making it filling and satisfying without being calorie-heavy. It’s great for anyone looking to eat healthily and lose weight while still enjoying a flavorful meal.