Satay Tofu Rice Bowl
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This tofu satay bowl is a healthy, easy dinner made with golden tofu, creamy peanut sauce and rice. It works perfectly for meal prep thanks to its balance of protein, carbs and vegetables in one bowl.Note - ingredients can be approximate
Equipment
- Tofu press, optional (or wrap in paper towels and place between cutting boards with a heavy object)
- Large and Deep Pan, , not stainless steel
Ingredients
- 400 g (14 oz) tofu, extra firm, See Note 1
- 1 tablespoon soy sauce, all-purpose
- ¼ cup cornstarch / cornflour
- 200 g (1 cup) rice, yields approx.3 cups cooked
- 1 broccoli
- 3 carrots
- 1 tablespoon olive oil
Sauce ingredients
- ½ cup peanut butter, See Note 2
- 2 tablespoon soy sauce, all-purpose
- 1 tablespoon sweet chilli, optional
- 1 cloves garlic, crushed, see note 3
- 1 teaspoon ginger, crushed, see note 3
- ¼ cup hot water
Instructions
Preparing
- Wrap the 400 g (14 oz) tofu in paper towels and place between two cutting boards with a heavy object (like a pan or books) on top. Press for at least 5 minutes, ideally up to 20 minutes.
- Grate or finely mince 1 cloves garlic, 1 teaspoon ginger and then add to an airtight jar with ½ cup peanut butter, 2 tbsp soy sauce, 1 tablespoon sweet chilli, ¼ cup hot water. Add the lid and shake to combine.
- Cook the 200 g (1 cup) rice using a rice cooker or stovetop according to your usual method or follow my tips and tricks.
- Chop the 1 broccoli into florets and slice the 3 carrots. Steam or cook to your preference while the rice is cooking.
- Once pressed, cut the tofu into even pieces or break into chunks for more texture.
- Toss the tofu in ¼ cup cornstarch / cornflour and 1 tbsp soy sauce until evenly coated.
[Heading] - Cooking
- Heat 1 tbsp olive oil in a pan over medium heat. Add the tofu and cook for 5–10 minutes, turning occasionally, until golden and crispy on all sides.
- Reduce heat slightly and pour the prepared sauce into the pan. Toss the tofu until evenly coated and the sauce thickens slightly and becomes glossy (approx. 2–3 minutes).
- Serve the satay tofu over rice with broccoli and carrots, or portion into containers for meal prep.
Video
Notes
Note 1 – Tofu
Extra firm tofu is best for this recipe as it holds its shape and crisps well; softer tofu will break apart and stay soft.
Note 2 – Peanut butter
Smooth, natural peanut butter (with only peanuts and salt for ingredients) works best for a smooth satay sauce; if using a thicker variety, add extra hot water to loosen.
Note 3 – Garlic and ginger
Fresh garlic and ginger give the best flavour, but you can use jarred versions for convenience — just adjust to taste.
Note 4 - Lemon
Substitutions - lime juice, vinegar (white, white wine are the better options)
Storage
Store in airtight containers with the tofu and rice side-by-side in the fridge for up to 4 days; the tofu will soften slightly as it absorbs the sauce.
Reheating
Microwave for 2–3 minutes, adding a splash of water if needed to loosen the sauce.
Freezing
Freeze tofu, rice and veggies separately (or on top of each other) for up to 2–3 months; the tofu becomes firmer and more porous once frozen, which helps it absorb sauce after reheating.
Nutrition
Calories: 609kcalCarbohydrates: 74gProtein: 26gFat: 25gSaturated Fat: 5gPolyunsaturated Fat: 7gMonounsaturated Fat: 12gSodium: 1024mgPotassium: 900mgFiber: 8gSugar: 11gVitamin A: 8590IUVitamin C: 139mgCalcium: 246mgIron: 4mg
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