Muscle-Building Tofu Peanut Stir-Fry

Peanut sauces lend rich depth to many Southeast Asian stir-fries, where hot wok heat keeps vegetables crisp. Extra-firm tofu sears golden with broccoli and carrots in a glossy peanut-butter glaze brightened by ginger and soy.

Serves 4 · 20 min prep · 15 min cook

Estimate for one serving

• 485 cal
• 28g protein
• 42g carbs
• 24g fat
• 3g fiber

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Ingredients

• 16 oz extra-firm tofu, pressed and cubed
• 1/4 cup natural peanut butter
• 3 Tbsp low-sodium soy sauce
• 1 Tbsp rice vinegar
• 1 Tbsp sesame oil
• 1 Tbsp honey or maple syrup
• 3 garlic cloves, minced
• 1 Tbsp fresh ginger, grated
• 3 cups broccoli florets
• 1 cup shredded carrots
• 4 green onions, sliced
• 2 Tbsp neutral oil for cooking
• 1/2 tsp crushed red pepper flakes
• 2 cups cooked brown rice or quinoa for serving
• 1/4 cup roasted peanuts, chopped

Instructions

1. 1Press the tofu for at least 15 minutes, then cut into ¾-inch cubes and pat dry again so they sear instead of steam.
2. 2Whisk peanut butter, soy sauce, rice vinegar, sesame oil, honey, half the garlic, half the ginger, and red pepper flakes in a bowl until a smooth sauce forms; thin with a splash of water if needed.
3. 3Heat neutral oil in a large wok or nonstick skillet over medium-high until shimmering.
4. 4Add the tofu cubes in a single layer and cook undisturbed 3–4 minutes until golden on the bottom; flip and brown the remaining sides, about 6–8 minutes total, then transfer to a plate.
5. 5Add the remaining oil to the same pan; stir-fry broccoli and carrots with the rest of the garlic and ginger for 3–4 minutes until the broccoli is bright green and crisp-tender.
6. 6Return the tofu to the pan, pour the peanut sauce over everything, and toss continuously for 1–2 minutes until the sauce thickens and coats every piece.
7. 7Remove from heat and fold in most of the green onions; the mixture should look glossy and smell deeply nutty.
8. 8Divide cooked brown rice or quinoa among four bowls or meal-prep containers, top with the stir-fry, and finish with chopped peanuts and remaining green onions.
9. 9Serve hot for lunch or pack cold; the high-protein tofu and peanut combo holds texture well for 3–4 days refrigerated.