Tofu with peanut sauce

Crispy tofu with peanut sauce (high plant protein, dairy-free)

This version prioritizes protein from extra-firm tofu and a peanut-based sauce. One generous serving delivers roughly 28–35 g plant protein.

Ingredients (makes 2 large servings or 3 moderate)

Tofu

• 14–16 oz (400–450 g) extra-firm tofu, pressed 15–20 minutes

• 1–2 Tbsp cornstarch or arrowroot (for crispiness)

• 1–2 Tbsp neutral oil (avocado or grapeseed) or spray

• Pinch of salt + black pepper

• Optional: ½ tsp garlic powder or smoked paprika

Peanut sauce

• ⅓ cup (80–85 g) natural peanut butter (no added sugar preferred)

• 2–3 Tbsp low-sodium soy sauce or tamari

• 1–1½ Tbsp rice vinegar or lime juice

• 1 Tbsp maple syrup or a pinch of stevia (optional, for balance)

• 1–2 tsp toasted sesame oil

• 1–2 garlic cloves, minced or grated

• 1 tsp fresh ginger, grated (or ½ tsp ground)

• 2–4 Tbsp warm water (to thin to desired consistency)

• Optional heat: ½–1 tsp sriracha, chili garlic sauce, or red pepper flakes

• Optional boost: 1–2 Tbsp crushed roasted peanuts for topping

Serving suggestions (add volume without diluting protein much)

• Steamed broccoli, snap peas, or bok choy

• Cucumber slices or shredded carrot

• Cooked brown rice, quinoa, or cauliflower rice

• Fresh cilantro or green onions

• Lime wedges

Instructions

1. Press the tofu (wrap in a clean towel or paper towels, place a heavy object on top). Cut into ¾–1 inch cubes or slabs.

2. Toss the tofu with cornstarch, salt, pepper, and optional spices until lightly coated.

3. Heat oil in a nonstick or cast-iron skillet over medium-high heat. Add tofu in a single layer. Cook 3–4 minutes per side until golden and crispy. (Air-fryer option: 400°F / 200°C for 12–15 minutes, shaking halfway.)

4. While tofu cooks, whisk together all peanut sauce ingredients in a bowl. Start with 2 Tbsp water and add more until it reaches a pourable but thick consistency. Taste and adjust soy, acid, sweetness, or heat.

5. Toss the hot crispy tofu with most of the sauce (or serve sauce on the side for dipping/drizzling). Sprinkle with crushed peanuts and herbs if using.

6. Serve immediately over greens, veggies, or a grain of choice.

Approximate nutrition per large serving (½ recipe, tofu + sauce only)

• Protein: 28–35 g

• Calories: ~450–520

• Fiber: moderate-to-high (especially with veggies)