PLANT BASED EATS: CRISPY PEANUT TOFU STIR-FRY

Whether you’re looking to cut down on your meat consumption or typically follow a plant-based diet, this recipe is for you!

Often when you decide to consciously increase your intake of plant-based meals, it can seem daunting when you are accustomed to a particular routine of cooking that includes meat as the main protein source. By trying out simple, delicious and healthy plant-based recipes, it makes the process much less daunting and makes it easier to reach your goal of consuming less meat.

SCIENCE-BACKED BENEFITS OF A PLANT-BASED DIET

  • Improve heart health and reduce cholesterol levels [1]

  • Reduce risk of developing type 2 diabetes [2]

  • Maintain a healthy weight [3]

  • Improve diversity of ‘good’ bacteria in the gut [4]

CRISPY PEANUT TOFU STIR-FRY RECIPE

GLUTEN FREE | DAIRY FREE | VEGAN OPTION

Serves 4

INGREDIENTS

FOR TOFU SAUCE

  • 2 tbsp natural creamy peanut butter (Mayver’s is a great brand)

  • 2 tbsp sesame oil

  • 2 tbsp tamari

  • 1 tsp raw honey, maple syrup or rice malt syrup

  • 1 tsp chili paste

  • 1 tsp garlic paste

FOR STIR-FRY

  • 2 dashes tamari

  • 2 dashes sesame oil

  • 2 cups brown rice

  • 500g organic, firm tofu

  • 2 medium carrots, julienned

  • 2 cups snow peas

  • 2 medium spring onions, white and green parts separated and chopped

  • 1 medium red capsicum, cut into strips

  • 1/4 cup roasted peanuts, roughly chopped

  • 1/4 cup fried shallots

METHOD

  1. Cook rice in either rice cooker or in a pot. Once cooked transfer rice evenly into to 4 serving bowls.

  2. Pre-heat oven to 200 degrees C. Line baking tray with baking paper.

  3. Slice tofu into roughly 2 cm cubes and arrange on baking tray in a single layer with space between each piece. Bake for 20-25 minutes to dry and firm the tofu.

  4. Meanwhile, prepare the sauce by adding peanut butter, tamari, sesame oil, honey/maple syrup, chili and garlic to a medium mixing bowl. Whisk until completely combined.

  5. Add baked tofu to the peanut sauce and toss to coat. Let marinate for 10-15 minutes to saturate the tofu and infuse the flavor.

  6. Heat a large pan over medium heat. Once hot, add 2 dashes of sesame oil and 2 dashes of tamari. Add snow peas, carrots, spring onions and capsicum. Stir and sauté, stirring occasionally, for about 5-8 minutes until slightly tender.

  7. Add the marinated tofu to the pan with the sauce. Cook, stirring frequently for about 3 minutes. The sauce will caramelise and may stick to the pan – this is normal and adds more flavor to the dish. Stir with spatula, scraping up any caramelised bits.

  8. Transfer pan contents evenly to each serving bowl. Top each bowl with a sprinkle of peanuts and fried shallots.

Recipes, NutritionMadeleine Lewinvegan, plant based, recipe, tofu, stirfry, nutrition, naturopath