Tofu Broccoli Peanut Sauce
April 22, 2025 by Ginger Hultin MS RDN
Looking for a simple, customizable, and budget-friendly meal? This roasted tofu and vegetable dish with peanut sauce checks all the boxes. It requires just a handful of ingredients, comes together quickly, and delivers a satisfying balance of textures and flavors with tons of anti-inflammatory nutrients. The peanut sauce adds a rich, savory element that pairs perfectly with crispy tofu and roasted vegetables. Plus, it is easy to adjust based on your preferences, whether that means swapping out vegetables, using a different protein, or adjusting the spice level. Could it even help you love eating tofu? I think so 😉
Why tofu is a great plant-based protein
Tofu is one of the most versatile and affordable sources of plant-based protein. It absorbs flavors well, making it an excellent option for a variety of dishes. With around 10 grams of protein per ½ cup serving, it provides a satisfying meal base. Unlike some plant-based proteins that require extensive preparation, tofu is ready to use straight from the package. Simply press out excess moisture (only a 10-minute process), and it’s ready to be roasted, stir-fried, or added to soups and salads.
Health benefits of Tofu Broccoli with Peanut Sauce
This dish is packed with anti-inflammatory ingredients that offer so many health benefits:
Tofu is rich in plant-based protein and minerals like iron and calcium. It also contains isoflavones, a natural plant compound linked to reduced risk of cancer, diabetes, and heart disease.
Broccoli is a cruciferous vegetable that provides fiber and vitamins C and K, supporting gut health, immune function, and bone health. It also contains several antioxidants that can help protect against oxidative stress and inflammation.
Carrots are high in beta carotene, which the body converts to vitamin A, supporting vision, skin health, and immune function. Fun fact: beta carotene is better absorbed with healthy fat, like the sesame oil or peanut butter in this dish!
Garlic delivers compounds that may support heart health and immune function. This member of the Allium (onion) family contains powerful antioxidants that may protect against oxidative stress linked to many chronic diseases.
Peanut butter provides healthy fats and plant-based protein (2 tablespoons is 7 grams of protein), contributing to energy levels and satiety. Just be sure to check the label and avoid added ingredients like oils and sugar.
Lime juice is a source of vitamin C, which supports immune function and enhances the absorption of iron from plant-based foods (like the tofu in this recipe!).
Making the Tofu Broccoli with Peanut Sauce
Press the tofu
Cut the tofu into ½ -inch cubes and arrange them in a single layer on a clean kitchen towel. Place another towel over the top and weigh it down with a plate or baking sheet with a large can on top, or, my personal favorite, a heavy, flat-bottomed skillet (like a cast iron skillet). Press the tofu in this way to remove excess moisture, which helps it develop a crispier texture when roasted. If you have the time, let it sit for more than 10 minutes – the longer it’s pressed, the better!
Preheat the oven and make the peanut sauce
While the tofu is being pressed, preheat the oven to 450°F and prepare the peanut sauce by blending peanut butter, garlic, soy sauce, lime juice, brown sugar, and red pepper flakes. Adding water gradually ensures a smooth, pourable consistency.
Roast the vegetables and tofu
Line a rimmed baking sheet with parchment paper or a silicone mat. Toss the broccoli florets and sliced carrots with one tablespoon of toasted sesame oil in a medium bowl, then spread them in a single layer on one side of the baking sheet. Brush the tofu with the remaining tablespoon of oil and arrange it on the other side. For extra flavor, sprinkle a pinch each of salt and pepper over the vegetables and tofu. Place the sheet into the middle rack of the oven. After about 20 minutes, the tofu should be golden and slightly crispy, and the vegetables fork-tender with a bit of char.
Serve with peanut sauce and enjoy!
To serve, drizzle the peanut sauce over the tofu and vegetables, then garnish with sliced scallions. The dish also pairs well with rice, quinoa, or noodles if you want to add another element.
Tofu Broccoli Peanut Sauce FAQ’s
How can I make this recipe quicker/easier?
Using pre-cut vegetables and pre-pressed tofu saves time (some grocery stores carry extra-firm tofu that does not require pressing). A store-bought peanut sauce can also be a time-saver if you are in a rush, but be sure to check the labels for chemical preservatives and added sugar!
What if I am allergic to peanut butter?
Try substituting almond butter, cashew butter, or sunflower seed butter. Each will bring a slightly different flavor but will still create a creamy and flavorful sauce.
Can I make this with animal protein instead?
Yes! The great thing about this recipe is that it is so versatile. Chicken breast or shrimp can be used in place of tofu. If using chicken, cut it into bite-sized pieces and roast it alongside the vegetables, adjusting the cooking time to ensure it is fully cooked. Shrimp can be roasted for a shorter time, about 8-10 minutes, until opaque and firm.
This Tofu Broccoli with Peanut Sauce is an easy and flexible meal option that is also great for meal prep! Whether you are looking for a plant-based protein source or want to swap in an alternative, it is simple to adjust to your preferences. Serve it as is or with a whole grain of your choice for a satisfying and balanced meal.
Try it out, and let me know how you like it in the comments!
Looking for more delicious tofu recipes? Check out my Sheet Pan Teriyaki Tofu with Pineapple and Veggies, Zoodles with Tofu and Peanut Sauce, or Tofu Spring Rolls with Peanut Sauce for more inspiration.
Ingredients
Stir-fry
- 1 block extra-firm tofu drained
- 4 cups broccoli florets
- 2 carrots thinly sliced
- 2 tablespoons toasted sesame oil divided
- Salt and pepper to taste
- Sliced scallions for garnish
Peanut Sauce
- 1 garlic clove minced
- ½ cup creamy peanut butter
- 1.5 tablespoons reduced-sodium soy sauce
- 1 fresh lime juiced (about 1 tablespoon)
- 1 teaspoon light brown sugar
- ½ teaspoon crushed red pepper flakes
- 1 cup water divided (to thin the sauce)
Instructions
- Preheat the oven to 450°F.
- Cut tofu into ½--inch cubes and arrange in a single layer on a clean kitchen towel, place another towel over it, and weigh it down with a plate or baking sheet and a large can on top for 10 minutes (as a press).
- While the oven is heating and the tofu is pressing, make the peanut sauce: combine the garlic, peanut butter, soy sauce, lime juice, brown sugar, and red pepper flakes in a blender or food processor. Pulse until smooth, adding water as needed to achieve a pourable consistency.
- Toss the broccoli and carrots with one tablespoon of sesame oil in a medium bowl. Arrange them in a single layer on one side of a rimmed baking sheet. Brush the remaining 1 tablespoon sesame oil on the tofu, then arrange it in a single layer on the other side of the baking sheet. Sprinkle a pinch each of salt and pepper over the vegetables and tofu. Place the sheet in the oven.
- Roast until the tofu and vegetables are slightly crispy and browned, about 20 minutes.
- Serve the tofu and vegetables with the peanut sauce drizzled over the top, and garnish with scallions if desired.
Nutrition
2 Comments
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Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you're struggling with a cancer diagnosis, autoimmune condition, gut health problems, or even a medical mystery, nutrition can make a HUGE difference in your day-to-day life. I run a virtual, concierge private practice where I partner with my clients over time to help them improve their health through nutrition. Be sure to visit the blog for easy, plant-based, anti-inflammatory recipes and our "Resources" page for a variety of self-paced programs, books, e-books, and nutrition podcast episodes.
This tofu broccoli peanut sauce recipe looks amazing! I love how easy it is to customize and that it’s packed with healthy ingredients. Definitely going to give this a try this week. Thanks for sharing!
Thank you so much! I’m so glad you’re excited to try it. It’s definitely one of those flexible, feel-good meals you can make your own. Let me know how it turns out or if you put your own twist on it!