Satay Tofu Recipe

Satay Tofu Recipe

For this recipe, use a plain crunchy peanut butter that has no added oils, sugars or salt. To make this dish vegan or vegetarian, you can replace the fish sauce with a vegan “fish” sauce made from coconuts. This is usually available in the health-food section of your supermarket.

Satay Tofu Recipe

By: Danielle Minnebo

This satay tofu recipe makes the ultimate vegan dish that works as a party starter, main or snack and is oh-so-easy to make!



Prep time

Cook time




  • Satay Sauce
  • ½ onion, finely diced
  • 1 tsp crushed garlic
  • 1 tbsp olive oil
  • Pinch salt
  • 1 tsp ground turmeric
  • 2 tbsp coconut palm sugar
  • 1½ cups water
  • 1 cup unsalted crunchy peanut butter
  • 4 tbsp coconut aminos
  • 1 tbsp fish sauce or vegan alternative
  • 375g firm tofu
  • 10 bamboo skewers
  • 1 tbsp olive oil
  • ½ cup fresh coriander, chopped, to serve


  • Add the onion, garlic, olive oil and salt to a saucepan. Cook over medium heat until the onion is soft and translucent.
  • Add the turmeric powder and coconut palm sugar, allow to cook for a further 2 mins, stirring continuously.
  • Add 1 cup of water along with the peanut butter, coconut aminos and fish sauce or vegan alternative. Allow the peanut butter to melt and then add the remaining ½ cup of water if the sauce is too thick. Simmer for a few mins while you prepare the tofu.
  • Slice the tofu into large pieces and push onto wooden skewers. Heat the olive oil in a large frypan over medium heat.
  • Cook the tofu for 5 mins on one side, turn over and cover with a few tbsp of the peanut sauce. Cook for a further 3 mins, allowing the peanut sauce to caramelise and thicken further.
  • Serve immediately topped with fresh coriander and some peanut sauce on the side.


Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Danielle Minnebo

Danielle Minnebo

Danielle is a university-qualified nutritionist, a passionate home cook and founder of Food to Nourish. Danielle’s love affair with cooking started at a very young age in the kitchen where she was taught to cook by her mother. Danielle is passionate about helping people form a better understanding of nutrition and a healthier relationship with the food they eat. In fact, she’s on a mission to help spread the real food message to as many people as possible. Throughout her work as a nutritionist, Danielle’s basic principles have always come back to how we cook and prepare our food. She believes it really is as simple as combining wholefood ingredients in the right way to create tasty dishes that are nutrient-dense and full of flavour.

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