Tofu and Broccoli in Peanut Sauce

Author: Canadian Living

This vegan dish from our May issue "Hearty and Healthy" collection is packed with protein from the tofu and peanut butter. Serve over rice, preferably whole grain.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: May 2005

Ingredients

  • 1 pkg (425 g) firm tofu
  • 1/4 cup natural peanut butter
  • 2 tablespoons hoisin sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons cider vinegar
  • 1/4 teaspoon hot pepper sauce
  • 1 tablespoon vegetable oil
  • 2 green onions chopped
  • 2 cloves garlic minced
  • 3 cups broccoli florets and chopped peeled stems
  • 1 sweet red pepper sliced
  • 1 cup bean sprouts
  • 1/4 cup chopped fresh coriander
  • 1/4 cup chopped peanuts

Method

Pat tofu dry with paper towel; cut into 1-inch (2.5 cm) cubes. Set aside.

In small bowl, whisk together 1/4 cup (125 mL) water, peanut butter, hoisin sauce, vinegar and hot pepper sauce; set sauce aside.

In large skillet, heat oil over medium-high heat; stir-fry tofu, green onions and garlic until tofu is golden, 3 minutes.

Add broccoli and red pepper; stir-fry for 1 minute. Add 2 tbsp (25 mL) water; cover and steam until broccoli is tender-crisp, 1 minute. Add peanut sauce; cook, stirring, to heat through, 1 minute. Sprinkle with bean sprouts, coriander and peanuts.

Nutritional facts <b>Per serving:</b> about

  • Sodium 192 mg
  • Protein 17 g
  • Calories 302.0
  • Total fat 21 g
  • Cholesterol 0 mg
  • Saturated fat 3 g
  • Total carbohydrate 18 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 42.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 21.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 16.0
  • Vitamin C 133.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tofu and Broccoli in Peanut Sauce

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