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Tofu Satay

Tofu in a lush spicy peanut satay sauce with a fresh raw salad and tangy dressing – done in 30 minutes and super satisfying. Will serve two as a generous main or three smaller portions (ie serves two with leftovers).
Course Main
Cuisine Gluten free, Vegan, Vegetarian
Keyword Tofu Satay
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3
Calories 452kcal



  • light drizzle of extra virgin olive oil to cook in
  • 300 g organic tofu firm (10.5oz)
  • 1 shallot minced (or white onion)
  • 1 clove garlic minced
  • 1 teaspoon fresh ginger minced
  • 2 inch piece red chilli de-seeded, finely sliced
  • 1 teaspoon coriander powder
  • ½ teaspoon cumin powder
  • 1 tablespoon pure maple syrup
  • 1 teaspoon mirin or rice vinegar
  • 2 teaspoons tamari gluten free soy sauce
  • 3 tablespoons crunchy peanut butter
  • ½ cup coconut milk
  • juice of half a lime see notes


  • carrots
  • zucchinis
  • 1 fennel bulb
  • cups mung bean sprouts
  • 2 baby cucumbers


  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon mirin or rice vinegar
  • 1 teaspoon tamari
  • ½ teaspoon pure maple syrup
  • ½ teaspoon fresh ginger peeled and minced
  • 1cm piece red chilli de-seeded, minced
  • juice of 1 lime



  • Remove tofu from packet, pat dry with a paper towel and cut into cubes. 
  • Heat a small drizzle of olive oil in a pan (low-medium heat) and cook the tofu on all sides till golden. Set aside.
  • Add another light drizzle of oil if needed, then fry shallot till golden. Add garlic, ginger, chilli and cook a few minutes. Add spices and cook till fragrant.
  • Add maple, vinegar and tamari, followed by the peanut butter and coconut milk. Stir well to soften and combine.
  • Remove from heat, squeeze in the juice of half a lime, add tofu back into the pan and toss to coat, then serve with a raw salad.


  • Use a julienne peeler to shred the carrot and zucchini, and finely slice the fennel bulb.
  • Rinse mung beans and spin dry.
  • Top and tail the cucumber and slice into thin strips.
  • Combine all ingredients in a salad bowl and toss to combine.


  • Add all ingredients to a jar and whisk well to combine. Drizzle over the salad and serve with the tofu satay. You may like to decorate the salad with fresh torn coriander and crushed peanuts.


  • Firm tofu is preferred, otherwise it will crumble and turn to mush in the pan
  • When you cook the tofu, keep the heat on the lower side to avoid burning
  • Tempeh would be a great alternative to tofu
  • I highly recommend the use of a salad spinner when washing/drying your vegetables - no more soggy salads
  • A julienne peeler will give you fancy super thin strips of raw vegetables, it looks great
  • Can't get fresh limes? Add 2-3 drops of doTERRA Lime essential oil for an intense flavour explosion!
  • Store leftovers in the fridge
  • Nutrition panel is an estimate only


Calories: 452kcal | Carbohydrates: 32g | Protein: 17g | Fat: 28g | Sodium: 508mg | Fiber: 8g | Sugar: 17g | Vitamin C: 47.9mg | Calcium: 240mg | Iron: 5.4mg