Peanut Butter Satay Tofu Bowls (Vegan GF)

Crispy sticky peanut butter tofu cubes with fluffy rice, vibrant vegetables and a delicious peanut satay sauce – this meal is naturally vegan, gluten-free, packed with flavour and makes a wholesome dinner ready in 20 minutes.

Buddha or nourish bowls are one of my favourite ways to eat. I just love heow versatile they are and how much flavour you can pack into one bowl. The colours, textures and flavours all marry together so well especially with a delicious sauce on top and this Peanut Butter Satay Tofu Bowl is a real winner.

What makes a delicious buddha bowl?

• A source of protein
• Some wholegrain carbohydrates
• Lots of fresh vegetables
• Some cooked vegetables
• A creamy delicious fat source
• The best dressing
• Some crunch on top
• A sprinkling of fresh herbs

This flavour packed and vibrant bowl ticks all of these boxes and comes together in about 20 minutes – making it a really tasty mid-week winner. You can also prepare all the components ahead of time to make delicious lunchbox-style buddha or nourish bowls throughout the week. Here’s what goes into these Peanut Butter Satay Tofu Bowls:

• Peanut butter satay sauce: this is the glue that holds the recipe together. More info this below…
• Tofu: this is the protein source for the meal and is one of my favourites. You could also use tempeh or even chickpeas or a “meat” alternative.
• Rice: you can use any rice for these bowls. I love using sticky or sushi rice as the texture is so good but also white, brown or black rice will be great. Or, choose another grain like quinoa, buckwheat or couscous.
• Mange tout, radish and cucumber: I love using a mix of stir-fried and fresh cool vegetables for my bowls. You can play around with the veggies through, try strips of bell pepper, stir-fried courgettes, carrot ribbons or even charred corn.
• Avocado: this adds a delicious fat to the bowl as well as being a common ingredient for a lot of buddha and satay bowl recipes.
• Salad leaves: just for a boost of greens! Use whatever you have like lettuce, spinach, watercress or even massaged kale.

Now onto the best bit: the peanut butter satay sauce. As mentioned above, this is the glue that holds these Peanut Butter Satay Tofu Bowls together and is so good to just spoon! You can make this sauce to drizzle onto so many other meals, too. It is great on toasts, drizzled over salads and even over curries.

• Peanut butter: the obvious ingredient. I like to use a runny and smooth peanut butter for this sauce and remember that the better tasting the peanut butter, the tastier the sauce. If you are avoiding peanuts of don’t have any peanut butter, you could use almond/cashew butter or tahini/sunflower seed butter for a nut-free option.
• Lime or lemon juice: this adds a great tang, zing and freshness to the sauce.
• Sugar or syrup: the sweetness balances out the tang and adds a great stickiness to the sauce.
• Sriracha hot sauce: for some gentle heat. Add as much or as little as you like.
• Tamari soy sauce: this adds a great depth of umami flavour and richness to the peanut satay.

Simply whisk together all the ingredients and you’re ready to go. This meal is one I make on repeat, using whatever vegetables I have to hand, but this sauce is the key factor. It is such a crowd pleaser and will have you licking the bowl once you are done.

These Peanut Butter Satay Tofu Bowls are full to the brim with colour, texture, taste and excitement thanks to a rainbow of ingredients. So, when you are choosing your veggies and toppings, think about the colours you want to include for the best tasting (and looking) bowls.

If you love this one and are looking for more vibrant and speedy dinners, how about my:

• Sun-Dried Tomato Falafel Hummus Taco Bowls
• Sticky Mushroom Tofu Noodles
• Vegan “Drunken” Noodles
• Garlicky Kale Tahini and Almond Salad
• Peanut Chickpea and Cauliflower Curry

Peanut Butter Satay Tofu Bowls (Vegan GF)

• Servings: 2
• Time: 20 minutes
• Difficulty: easy
• Print

Crispy sticky peanut butter tofu cubes with fluffy rice, vibrant vegetables and a delicious peanut satay sauce – this meal is naturally vegan, gluten-free, packed with flavour and makes a wholesome dinner ready in 20 minutes.

Ingredients

Bowl:
• 200g tofu, cubed
• 150g rice (or another grain)
• 100g mange tout or sugar snap peas
• 4 radishes, chopped
• 5cm piece cucumber, sliced
• 1 avocado, sliced
• 2 large handfuls salad leaves
Peanut Butter Satay:
• 3 tbsp runny smooth peanut butter
• 1 tbsp lime or lemon juice
• 1 tbsp sugar or syrup
• 1 tsp sriracha hot sauce, optional
• 1 tbsp tamari soy sauce
• Salt and pepper
• Olive or sesame oil
• To serve: black sesame seeds, fresh herbs, spring onion, lime or lemon wedges

Directions

1. Prepare the peanut butter satay sauce by stirring together the peanut butter, lime/lemon juice, sugar or syrup, sriracha hot sauce and tamari soy sauce until thick. Pour in 2 tbsp water to make a creamy sauce. Season with salt and pepper.
2. Add the cubed tofu to a bowl and pour over 4 tbsp of the peanut butter satay and toss well. Leave to rest for 10 minutes and keep the remaining peanut butter satay sauce.
3. Cook the rice (or other grain) according to packet instructions and prepare all the vegetables – steam the mange tout/sugar snap peas if desired until tender.
4. To cook the tofu, heat drizzle of olive or sesame oil in a large pan and add the tofu cubes so they don’t overlap (work in batches if necessary). Flip over the tofu cubes when golden and crispy and continue to cook all sides.
5. To serve, divide the salad leaves between two bowls, top with the cooked rice, the golden tofu cubes, mange tout/sugar snap peas, radishes, cucumber and avocado. Top with some seeds, herbs, spring onion, lime wedges and the satay sauce. Keep any leftovers in separate containers in the fridge for 3 days.

I look forward to hearing what you think of these tasty Peanut Butter Satay Tofu Bowls so please let me know in the comments below and tag me in your bowls – I love seeing them. I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest  – please say hello!

With vibrant satay love x