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Roasted Tofu and Easy Peanut Sauce

minute read

Serves: 4

Enhance your diet with plant-based proteins using this Roasted Tofu and Easy Peanut Sauce recipe. Serve with rice and veggies for a satisfying meal!

Is Tofu a source of complete plant protein?

Yes! Soy, including tofu, is a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair, and functions like immunity. The digestibility of the protein in soya, which refers to how well our body can use the protein, is good, with some studies suggesting it may even be comparable to that of animal protein. 


1 block (14 oz.) extra firm, drained and pressed

1 Tbsp. olive oil

1 Tbsp.  + 2 tsp. low-sodium soy sauce or tamari, divided

1 tsp. honey or agave

1 clove garlic, minced

1 Tbsp. cornstarch

¼ cup natural creamy peanut butter

1 Tbsp. brown sugar

¼ lime, juiced (about ½ Tbsp.), or to taste
1 tsp. chili garlic sauce* or to taste
½ tsp. grated ginger
¼ cup hot water
¼ cup chopped cilantro, optional
¼ cup thinly sliced scallion, optional
2 cups cooked brown rice, for serving, optional
4-6 cups cooked veggies, for serving, optional

Method of PreparationRoasted Tofu Nutrition facts

  1.  Press tofu by placing the block between 2 dishtowels, put a cutting board on top and then place 
    something heavy like a cast iron skillet or canned goods on the cutting board; anything that will 
    press out moisture for 15-30 minutes if time allows.
  2. While tofu is being pressed, preheat the oven to 400°F and prepare a baking sheet with
    parchment paper or aluminum foil and spray with non-stick cooking spray.
  3. In a medium mixing bowl, whisk together olive oil, 1 tablespoon soy sauce, honey, and garlic. Set 
  4. Cut tofu into 1” cubes and add to the soy sauce mixture. Gently turn to coat the tofu on all sides.
  5. Sprinkle the cornstarch over the tofu and gently mix until evenly coated.
  6. Place tofu in a single layer on the baking sheet, making sure that no pieces are touching. Bake in 
    the oven for 30 minutes, turning tofu over halfway through or until lightly browned.
  7. While tofu is baking, whisk together peanut butter, remaining 2 teaspoons soy sauce, brown 
    sugar, lime juice, chili garlic sauce, and ginger in a small mixing bowl. Add hot water until the sauce is thick yet still pourable or to desired consistency.
  8. Serve tofu with peanut sauce on the side or drizzle over top. Divide brown rice 
    and vegetables among plates if using. Garnish with chopped cilantro and 
    sliced green onions if using.

    *Can substitute ⅛ tsp. cayenne pepper and 1 clove minced garlic

  Adapted from: American College of Lifestyle Medicine Culinary Book