Tofu Satay With Peanut Sauce


Tofu saray with protein peanut sauce

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  2. 2 lemongrass stalks, trimmed and finely chopped
  3. 15g (7 1/2 teaspoons) fresh root ginger, finely chopped
  4. 2 plump garlic cloves, peeled and crushed
  5. 1 red chilli, deseeded if you like it less hot, finely chopped
  6. 1.5 tsp ground cumin
  7. 2 tsp ground coriander
  8. 1/2 tsp ground tumeric
  9. 1/2 tsp agave
  10. 3 tsbp tamari or soy sauce
  11. 1 tbsp rapeseed oil or olive oil
  13. 100g (6 Tbsp) smooth peanut butter
  14. 140ml (about 1/2 cup) coconut milk
  15. 3/4 tbsp tamari or soya sauce
  16. 2 tsp lime juice
  17. 1/2 tsp chilli flakes
  18. 1 1/2 tbsp protein powder (optional)
  19. 2 lime wedges

This satay dish is a great high-protein lunch option!

Containing a double hit of protein, from the tofu and the addition of optional protein powder in the accompanying peanut sauce. It’s really quick and easy to make (under 15 mins) as long as you have the time to marinade the tofu before you get cooking. It’s also a great option for the BBQ!



  • If you are using wooden skewers, soak them for about 20-30 mins in cold water so that they do not burn when you cook the satay
  • Make the marinade – Finely chop the lemon grass, root ginger, chillies and mix with crushed garlic in a bowl. Add the ground cumin, coriander, turmeric, agave syrup, lime juice, tamari/soya sauce and rapeseed or olive oil. Alternatively, you can blitz this all in a food processor to form a paste
  • Prepare the protein – Slice the tofu into thick slices about 1.5cm thick (or cubes if you are skewering them)
  • Make the satay – Put the peanut butter, coconut milk, chilli flakes, tamari or soya sauce, lime juice and protein powder of choice into a small saucepan and on a low heat melt the peanut butter and mix all the ingredients together to form a thick sauce. Pour into a bowl and decorate with 2 slices of fresh red chilli
  • Coat the tofu with the satay marinade for at least 30 mins in the fridge
  • Grill marinated tofu slices for about 4-5 mins each side. (Note: these are also great on the barbecue)
  • Season with a twist of ground black pepper. Serve with warm protein peanut satay sauce, wedges of lime (the sharpness contrasts beautifully with the creaminess and spicy marinade) and salad



Hello! I am So from SOBODYUK. I am a gym bunny, healthy food blogger & a geeky scientist! These days my lab is the kitchen! I love creating delicious, healthy, wholefood, clean-eating, nutrition-dense recipes to maximise performance & health. My recipes include paleo, low carb, vegan, vegetarian, gluten free.

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