Tofu and Sweet Pepper Skewers with Peanut Sauce

70 Reviews
93% would make this recipe again

«Satays» [pr. sah-TAYS], an Indonesian favourite, consist of small marinated cubes of meat, fish, or poultry threaded onto bamboo skewers and grilled. They are usually served with a spicy peanut sauce. Here is a vegetarian interpretation.

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Preparation : 20 min Cooking : 5 min
240 calories/serving

Ingredients

2 cloves garlic
3 tbsp soy sauce 45 mL
1 tsp sesame seed oil 5 mL
160 g firm regular tofu, cut into bite-size pieces 3/4 cup
1 green onions/scallions, finely chopped
1/2 tbsp white vinegar 8 mL
1 tsp sugar 4 g
4 tsp peanut butter, natural 20 g
1/8 tsp cayenne pepper 0.4 g
1/2 yellow or red sweet peppers, cut into squares 100 g
1/2 green peppers, cut into squares 80 g
1 tsp canola oil 5 mL
4 bamboo or wooden skewers

Before you start

Soak the wooden skewers for about 15 min before use to prevent them from burning while on the grill.

Method

  1. Crush half of the garlic cloves, then place them into a bowl. Add half of the soy sauce and the sesame oil. Cut the tofu into bite-size cubes then add them to the bowl. Mix well, cover and let marinate on the countertop for about 20 min.
  2. While the tofu is marinating, prepare the peanut sauce : finely chop the scallions and the remaining garlic cloves then put them in a small bowl. Pour in the white vinegar and remaining soy sauce. Add the sugar, peanut butter, and cayenne pepper. Mix well.
  3. Prepare the peppers, seed them and cut them into squares. Drain the tofu then thread the cubes onto the skewers, alternating with the peppers. Brush the satays with a little canola oil and place them on a hot grill or under the broiler. Cook 4-5 min, turning them occasionally, until the tofu and peppers are browned and crisp.
  4. Serve immediately with the peanut sauce.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

240

Fat

17 g

25 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

11 g

4 %

Fibre

1 g

6 %

Sugars

5 g

Net Carbs

10 g

Protein

15 g

Vitamin A

11 %

Vitamin C

105 %

Calcium

13 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Manganese, Vitamin C, Vitamin K
Good source of  :
Magnesium, Niacin, Selenium, Vitamin E
Source of  :
Calcium, Copper, Folacin, Iron, Omega-3, Omega-6, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 2 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

70 Reviews (68 with rating only) 93% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

Quick and easy with simple ingredients.

Useful 0
Arthemis
january 18, 2017

My kids (and husband) really don't like tofu's texture

Useful 0

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