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Tofu-Vegetable Stir-Fry in Peanut Sauce Recipe

Tofu-Vegetable Stir-Fry in Peanut Sauce

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Servings: 4 

Estimated Total Preparation Time: 35 minutes

Pack lots of veggies into your meal with this easy-to-prepare dinner.

Recipe Nutritional Information:

Calories per Serving: 552

Total Protein per Serving: 27 grams 

Total Carbs per Serving: 78 grams

Total Fat per Serving: 18 grams

Saturated Fat per Serving: 4 grams

Total Fiber per Serving: 7 grams

Recipe Ingredients:

1 1/3 cups long-grain white rice, uncooked

Nonstick spray

1 medium onion, raw, chopped

1 large red bell pepper, cut into strips

1 large yellow bell pepper, cut into strips

2 cups broccoli florets, raw

4 ounces (about 1 cup) baby carrots, raw

2 tbsp sugar

¼ cup orange juice

½ cup creamy peanut butter

1 ½ tbsp soy sauce

1 lb extra-firm tofu, cut into 1-inch cubes


Bring 2 2/3 cups water to boil in medium saucepan. Add rice and reduce heat to simmer. Cover and simmer until all water has been absorbed by rice, about 20 minutes.

Heat a large skillet to medium-high heat. Coat with nonstick spray (about 1-second spray). Add onions and peppers, and cook until slightly softened. While they’re cooking, steam broccoli and carrots (covered with damp paper towel) with 2 tbsp water in microwave, about 3 to 4 minutes (or until desired consistency). Drain water and add broccoli and carrots to peppers and onions. Reduce heat to low, stirring occasionally.  

In a medium bowl, combine sugar, orange juice, peanut butter, and soy sauce until smooth. Add to vegetable mixture. Add tofu, tossing gently to coat. Sauté another 1 to 2 minutes on medium until sauce has reduced. (Note: Water can be added to sauce to achieve desired consistency.) Divide stir-fry into four equal portions and serve each on bed of one cup rice.


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