{Recipe} Satay Tofu & Vegetables

June 22, 2011 by flyingdrunkenmonkey

I actually wrote this a few weeks ago but forgot to post it!


Recipe from Nine MSN: Health & Wellbeing

Serves 6


    • 350g firm tofu
    • 1 tablespoon olive oil
    • 1 carrot, sliced
    • 1 red capsicum, sliced
    • 1 cup snow peas
    • ½ cup broccoli florets


    • 1 cup pineapple juice
    • 2 tablespoons soy sauce
    • 2 cloves garlic, crushed
    • 1 teaspoon honey

Satay vegetable sauce

    • ½ cup crunchy peanut butter
    • 1 small onion, diced
    • 1 cup vegetable stock
    • 1 teaspoon cumin
    • ½ cup low-fat soy milk or dairy milk
    • ½ teaspoon mild curry powder
    • ½ cup reserved marinade
    • 1½ tablespoons lemon juice


1. Cut tofu into eight 1cm thick small rectangles.

2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.

3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.

4. Combine all sauce ingredients in a small saucepan over medium heat.

5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.

6. While sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2 to 3 minutes.

7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.

8. Serve over steamed rice.


This was on our meal plan a few weeks ago and we enjoyed it so I decided to add it to this week’s meal plan again. However, as I started cooking it I realised that Mr Monkey (the actual qualified chef) had ended up cooking it last time. “Oh well”, I thought, “it doesn’t look that hard!” Famous last words.

As soon as I started preparing the tofu I realised something was wrong. I also didn’t buy the tofu last time and I don’t think I have ever bought it so wasn’t really sure what I was looking for. Of course, I got the wrong one – silken firm tofu instead of just firm tofu. So it fell apart as soon as I started to fry it and didn’t stay in a nice cube shape. I managed to mash it up and sort of save it but it wasn’t anywhere near as good as it could’ve been.

The sauce turned out really yummy but as I was getting this post together I realised I missed a few of the ingredients!! I didn’t include the milk, curry powder, marinade or lemon juice!! I’m actually surprised at how nice it was considering I was missing so many ingredients. They must have been cut off when I copied the recipe on to my meal plan. Oh well, I know for next time.

As I was finishing it off I realised I had forgotten to cook some rice so I grabbed some leftover rice from the fridge and chucked it in the microwave. The night before I had gone to reheat something in the microwave and the circuit had blown. For some stupid reason, the microwave, computer, TV, all of the other electrical things e.g. playstation, wii, and the heater are all on the same circuit! We can’t change this as we are renting and there is only one powerpoint each in the living room and the computer room, and not another one that we can use in the kitchen. So this night, I decided to turn off the computer as I knew it was because of having the heater on lately that the circuit was overloading. Of course, the circuit still overloaded and after I had flicked the circuit breaker back on, the microwave wouldn’t come back on. Looks like I fried it. Just what we need!!

So I ended up finishing the stir fry, put on some rice while we ate it and used the rice to finish off the sauce. Of course, I didn’t cook the rice for long enough and it ended up being a little hard. Just a perfect end to such a catastrophe of a meal!!

But please! Do not be put off by my horror of a meal, especially as it was mostly my fault. This is a wonderful recipe and when made properly it is a yummy meat-alternative meal. I think Mr Monkey will be making this next time.

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