• Dietitian Clare

Sticky Peanut Tofu

I rarely cook or eat tofu, in fact, I think I've only had it once this year! eek

This is because I'm just not familiar with cooking it or eating it. But after a friend told me how much she unexpectedly loved it in new a recipe, I thought I should give it a try too!

Oh my goodness, wow, I have been missing out! It is delicious! Well at least this recipe is anyway

So much flavour, great texture and even loved by meat eater boyfriend (crazy!!)

If you're new to tofu or are a tofu connoisseur you'll be sure to love this sticky peanut tofu recipe!

Serves 5 GF, DF, VN


1 cup rice (raw)

500g firm tofu

1 1/2 tbsp sesame oil

2 1/2 tbsp peanut butter

1/4 cup soy sauce

1/4 cup honey

1 tsp garlic

1/2 tsp sriracha (optional)

1 tsp extra virgin olive oil

1 bunch broccolini

3 small bok choy

2 cups green beans

pinch salt and pepper


  1. Add the rice and 1 1/2 cups of water to a medium-sized pan. Bring to the boil and then simmer until the water is evaporated.

  2. Meanwhile, in a small bowl combine the sesame oil, peanut butter, soy sauce, honey, garlic, and sriracha. Mix well.

  3. Heat the olive oil in a large frying pan over high heat. Add the tofu and sauce to the pan and cook for 8-10 minutes. The sauce will become quite thick and you will need to gently stir the tofu occasionally. You want the sauce and tofu to become brown and caramelised.

  4. Steam the broccolini, bok choy and greens beans OR saute in a pan with garlic and olive oil

  5. Divide the rice, greens and tofu between 5 bowls and enjoy!

Nutrition information:

Cal: 479 Protein: 22.7g Carbs: 49g Fat: 19g

©2020 by Dietitian Clare.  ABN: 41 916 976 164 

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