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+ servings

Tofu Satay

Naturopath Lauren Glucina
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).
4.5 from 6 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main
Cuisine Gluten free, Vegan, Vegetarian
Servings 3
Calories 452 kcal



  • 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: 452kcalCarbohydrates: 32gProtein: 17gFat: 28gSodium: 508mgFiber: 8gSugar: 17gVitamin C: 47.9mgCalcium: 240mgIron: 5.4mg
Keyword Tofu Satay
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