Tofu Satay Skewer Bowls

Here’s a Vegan Tofu Satay Skewer Bowl recipe that’s both delicious and suitable for vegans:


For the Tofu Satay Skewers:

  • 14 oz (400g) extra-firm tofu, pressed and cut into cubes
  • 1/4 cup smooth peanut butter
  • 2 tablespoons soy sauce or tamari (for a gluten-free option)
  • 2 tablespoons maple syrup or agave nectar
  • 1 tablespoon lime juice
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon curry powder
  • 1/4 teaspoon red pepper flakes (adjust to taste)
  • Wooden skewers, soaked in water for 30 minutes

For the Bowl:

  • 2 cups cooked jasmine rice or brown rice
  • 2 cups shredded lettuce or greens of your choice
  • 1 cucumber, thinly sliced
  • 1 carrot, thinly sliced or shredded
  • 1/4 cup fresh cilantro leaves
  • 1/4 cup chopped roasted peanuts (optional, for garnish)
  • Lime wedges (for serving)


1. Prepare the Tofu Satay Skewers:

  • In a bowl, whisk together peanut butter, soy sauce (or tamari), maple syrup (or agave nectar), lime juice, minced garlic, grated ginger, curry powder, and red pepper flakes. This will be your satay sauce.
  • Thread the tofu cubes onto the soaked wooden skewers.
  • Brush the tofu skewers with a generous amount of the satay sauce, reserving some for drizzling later. Let them marinate for about 15-20 minutes.

2. Grill or Cook the Tofu Skewers:

  • You can either grill the tofu skewers on an outdoor grill or cook them indoors using a grill pan or a non-stick skillet.
  • If grilling, preheat your grill to medium-high heat and grill the tofu skewers for about 2-3 minutes per side, or until grill marks form and the tofu is heated through.
  • If cooking indoors, heat a grill pan or skillet over medium-high heat, lightly grease it, and cook the tofu skewers for 2-3 minutes per side until grill marks appear and the tofu is heated through.

3. Assemble the Bowls:

  • To assemble the bowls, start with a base of cooked rice.
  • Add the shredded lettuce or greens on one side of the bowl.
  • Arrange the cucumber and carrot slices on the other side of the bowl.
  • Place the grilled tofu satay skewers on top of the rice.

4. Drizzle with Satay Sauce and Garnish:

  • Drizzle the remaining satay sauce over the tofu skewers and rice.
  • Garnish the bowls with fresh cilantro leaves and chopped roasted peanuts (if using).
  • Serve the Tofu Satay Skewer Bowls with lime wedges on the side for an extra burst of flavor.

Enjoy your Vegan Tofu Satay Skewer Bowls! They’re packed with flavor and make for a satisfying and wholesome meal.

Here’s an approximate breakdown of the nutritional values for one serving of these Vegan Tofu Satay Skewer Bowls, based on the ingredients and quantities provided in the recipe. Please note that these values are approximate and can vary based on the specific brands and ingredients you use, as well as the portion sizes:

For the Tofu Satay Skewers (per serving, assuming 4 servings):

  • Calories: Approximately 300-350 calories per serving.
  • Protein: Around 12-15 grams per serving, primarily from tofu and peanut butter.
  • Carbohydrates: Approximately 30-35 grams per serving, mainly from rice and vegetables.
  • Dietary Fiber: Roughly 4-6 grams per serving, primarily from rice and vegetables.
  • Fat: About 15-20 grams per serving, mainly from peanut butter and tofu.
  • Sodium: The sodium content can vary based on the brand of soy sauce or tamari used.

For the Bowl (per serving, assuming 4 servings):

  • Calories: Approximately 150-200 calories per serving (this will vary depending on the amount of rice and vegetables in each bowl).

Please note that the nutritional values provided do not include any optional garnishes like chopped roasted peanuts or lime wedges.

These values are estimates and can vary based on portion size, specific ingredient brands, and variations in preparation. If you have specific dietary requirements or are concerned about certain nutrients, it’s a good idea to use a nutrition calculator or consult with a registered dietitian for more precise information based on your specific ingredients and serving sizes.

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