Vegetable Stir Fry with Baked Tofu in a Thai Peanut Sauce

3.21.16 / 1 comment

Vegetable Stir-fry with baked thai style peanut sauce tofu with black sesame seeds

Our Vegetable Stir Fry has a tantalizing flavor combination that is sure to leave your taste buds overwhelmed with happiness! Combined with an Thai-inspired peanut sauce and unique flavored tofu, this dish is one that you don’t want to miss out on. Tofu is a great way to increase your protein, calcium, and omega-3 fatty acid intake, especially while on a plant-based diet, so using this food source as an addition to any meal is a good idea. Studies have even shown that eating whole soy food products such as tofu may help in when considering a cancer-preventing diet (1). When you combine tofu with heart health vegetables, it’s no wonder that this recipe should be the next dinner option in your household!

Tofu and Vegetables with thai style peanut sauce- ingredients

Vegetable Stir Fry with Baked Tofu in a Thai Peanut Sauce
 
Prep time
Cook time
Total time
 
Serves: 4.5
Ingredients
Thai Style Peanut Sauce:
  • ¼ teaspoon coconut oil or olive oil
  • 2 garlic cloves, minced
  • 2 tablespoons low sodium gluten free tamari, soy sauce or coconut aminos (soy-free & low sodium alternative)
  • ¾ cup water
  • 1 cup coconut milk, canned
  • ¾ cup coconut water
  • 2 tablespoons red curry paste
  • ¾ cup peanut butter, smooth
  • 1 tablespoon sorghum syrup or honey
  • Red pepper flakes, optional
Vegetable Stir-Fry:
  • 14 oz sprouted tofu, extra firm, cubed
  • ¾ cup peanut sauce
  • 1 teaspoon grapeseed oil
  • 1-2 garlic cloves, minced
  • 1 tablespoon low sodium tamari, soy sauce or coconut aminos (soy-free & low sodium alternative)
  • 1 tablespoon sesame oil
  • 1 ½ cups broccoli florets
  • 1 cups carrots, sliced on a diagonal
  • ½ cup baby corn, whole or cut
  • 1 cup snow peas
  • 1 tablespoon black sesame seeds
Instructions
Peanut Sauce:
  1. Heat coconut or olive oil in a saucepan over medium heat.
  2. Add garlic and sauté until lightly browned.
  3. Add tamari or soy sauce, water, coconut milk, and coconut water, and whisk together.
  4. Add curry paste; stir for 1 minute.
  5. Whisk in peanut butter and sorghum syrup or honey, and bring to a simmer. Cook for about 5 minutes.
  6. Add red pepper flakes if desired.
  7. Remove from heat, cool and set aside.
Vegetable Stir-Fry:
  1. Preheat oven to 400 F.
  2. Drain and press tofu (see note).
  3. Place cubed tofu on a parchment lined baking pan in one single layer.
  4. Bake for 20 minutes until it’s firm.
  5. Once firm, add ¼ cup peanut sauce to the tofu and mix well. Arrange in a single spread-out layer. Let cool.
  6. In a wok or large sauté pan over medium heat, add grapeseed oil and saute garlic until golden brown.
  7. Add soy sauce, sesame oil and broccoli to the pan and sauté for 2-3 minutes.
  8. Add carrots, snow peas, and baby corn to the pan for another 2-3 minutes until all of the vegetables are tender. Remove from heat and set aside.
  9. Using a spatula or a slotted spoon, place tofu to the pan and add ½ cup Thai style peanut sauce to the tofu. Place the tofu over the vegetables.
  10. If desired, serve with shirataki noodles, brown rice, whole grain sorghum or rice noodles.
Notes
How to press tofu: You can use a tofu press, or an alternative method using a clean towel and a clean plate. Roll up the tofu with the towel, place it on the plate, cover with the flat side of another plate, and stack 3 books on top. Leave for 15-45 minutes, depending on the desired texture of the tofu.

You can make a double batch of Thai style peanut sauce which can be refrigerated for 3-4 days or up to 2 weeks in a Ball jar.

Coconut Aminos have 270 mg sodium compared to 700 mg sodium in low sodium tamari.

You can substitute black sesame seeds for your choice of nuts or hemp hearts.

Triad to Wellness is a consultant for Sorghum Checkoff
Nutrition Information
Calories: 230 calories, Fat: 12 grams, Saturated fat: 4 grams, Carbohydrates: 15 grams, Sugar: 4 grams, Sodium: 335 milligrams, Fiber: 3 grams, Protein: 18 grams, Cholesterol: 25 milligrams

(1) Tofu. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=111

Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.

One Response to Vegetable Stir Fry with Baked Tofu in a Thai Peanut Sauce


  1. Pingback: 40 Healthy Peanut Butter Recipes from Dietitians | Create Kids Club

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