This high-protein, nutrient-dense tofu satay with broccoli is an easy way to zhuzh up the basics. It’s really just tofu, broccoli, and rice, but the simple homemade peanut sauce transforms it into something you’ll actually look forward to. The best thing about making your own peanut sauce is that you control the flavor elements. Don’t like it too spicy? Hold back on the chilli sauce. Nut allergy? Use sunflower butter instead. The sauce-smothered tofu is the star, so if you don’t have broccoli on hand, steam some bok choy, or throw the tofu over a big salad with greens and grains.
This recipe is courtesy of Luke Tan—a longtime Switch4Good athlete and the founder of the Plant Fit Summit. He’s started an awesome new program (Comprehensive Guide to H.E.A.L.T.H) to help anyone dial in their plant-based nutrition in 30 days. The program comes with fantastic, simple recipes just like this—plus a ton of other helpful resources—and we’re big fans. Use code SWITCH4GOOD at checkout for 20% off your course!
Now, let’s make something delicious.
Tofu Satay Ingredients
400g firm tofu (1 block), cubed
1 medium head of broccoli, cut into florets
1 medium onion, finely chopped*
2 cloves of garlic, minced*
2 tablespoons soy sauce or tamari
2 tablespoons tomato sauce or ketchup
3 tablespoons natural peanut butter
1 tablespoon maple syrup
1 cup vegetable stock
1 teaspoon chili sauce of choice (eg: sriracha)
Spray oil of choice if you do not have a non-stick pan
4 cups cooked rice (preferably brown rice)
Tofu Satay Instructions
1. Heat the pan over medium heat. If you are not using a non-stick pan, spray oil on the surface to prevent sticking). Once the pan is hot, add the onion and garlic and sauté until soft and translucent.
2. To the pan, add soy sauce, ketchup, peanut butter, maple syrup, vegetable broth, and chili sauce. Stir to coat.
3. Add broccoli and stir fry for about 5 minutes. Add in the tofu.
4. Bring the liquid to a boil then lower to a simmer to let the sauce reduce and thicken. Once the sauce has reached your desired consistency, turn off the heat.
5. Serve the mixture over rice.
Recipe and photo reposted with permission of Luke Tan, a Switch4Good team member and founder of the Plant Fit Summit and the Comprehensive Guide to H.E.A.L.T.H. Bonus: use code SWITCH4GOOD at checkout for a 20% discount. If you’re a recipe developer, athlete, or just proud to be dairy-free, sign up to be a part of our growing team of go-getter individuals!