This Healthy, Vegan Peanut Butter Tofu Zoodles meal prep is the perfect make-ahead recipe. Ready in 30 minutes, it is also great as a weeknight meal. Gluten-free, dairy-free, and egg-free.
One of my favorite Thai dishes has always been peanut butter chicken. Partly because it is so good, but also because it is so damn easy to make!
I really wanted to make this recipe vegan, as we are starting to introduce more and more plant-based meals at home, and using baked medium-firm tofu instead of chicken did the job wonderfully well.
Why I Think You’ll Love This Recipe
- Plant-Based. Whether you are vegan, or simply like to eat plant-based meals here and there for health benefits, kindness, or for the sake of our planet, this recipe checks all the boxes of a good 100% veggie recipe: Healthy, tasty, and relatively affordable!
- Low-Calorie. This recipe contains under 400 calories per serving. Much, much less than a regular peanut butter chicken, which is usually served with white rice.
- Highly Nutritious. I surely don’t have to tell you how most vegetables are filled with nutrients. Zucchini, carrot, tofu… Can’t go wrong!
Why Do You Press The Tofu?
While this is not a mandatory step for this recipe, I recommend pressing the tofu between something like a heavy pan and a cutting board, inside a clean dry cloth. This process will remove the excess liquid and will make your tofu much less fragile, especially for medium-firm tofu.
Can I Eat Tofu Raw?
Yes, it is perfectly safe to eat raw tofu. So, while it is definitely tastier if you bake it, you could keep it uncooked and just warm it up along with the rest of your lunch when you are ready to eat if you like the taste of raw tofu, that is.
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Vegan Peanut Butter Tofu on Zoodles (Meal Prep)
This Peanut Butter Tofu Meal Prep is what you need next Sunday! Filled with veggies, ready under 30 minutes, and super tasty.
- 1 lb medium-firm tofu cut in 15 equal parts (Firm or extra firm tofu will do as well)
- 5 medium zucchinis spiralized
- 3 large carrots julienned
- 2 tbsp sesame oil
Preheat oven to 400F.
Line a baking sheet with parchment paper.
Cut the Tofu. Gently remove the block of tofu from its package and place it on a cutting board. Cut in into 15 rectangles, about 1/2 inch thick.
Optional: Drain the Tofu. Wipe your cutting board, and place a few layers of clean paper towel or a dry, lint-free cloth onto it. Place the tofu pieces on top of the paper/cloth. Place a few more paper towel layers on top of the tofu pieces and place a large, heavy object on top, like a pan. Let sit for a few minutes (10 to 30). This step is entirely optional but will make for crunchier, harder to break tofu pieces.
Seasoning the Tofu. Add the tofu pieces to a large mixing bowl and gently coat them with 1 tbsp sesame oil.
Baking the Tofu. Place the tofu pieces on the baking sheet. Bake for 20-25 minutes, or until the edges are golden brown.
In a small saucepan over medium heat, combine 1 cup natural smooth peanut butter, 1/4 cup tamari sauce, 1/3 cup erythritol (or coconut sugar), 1/4 cup rice vinegar, 2 tsp garlic powder, 2 tsp ginger powder, 1 tsp sriracha sauce, and ? cup water. Stir until well combined
Finishing the Dish
Zucchini and Carrot. While tofu is baking, spiralize the zucchini using a spiralizer (see notes ), Peel and julienne the carrots or simply slice them thin. Saute the carrots in 1 tbsp sesame oil in a non-stick pan, over medium heat, until soft (8 to 10 minutes). (You can skip the carrots or replace them with your vegetable of choice, like broccoli if you'd like)
Serving. To serve, place about 1/5 of the zucchini into a bowl or meal prep container (depending on if you are making this as meal prep or for dinner), pour some sauce on top, place some carrot juliennes, and top with 3 pieces of tofu.
Important Note: If you are serving this right away, you will need to cook the zucchini noodles a little. I would suggest to either saute them with the carrots (add the "zoodles" to the pan 4-5 minutes before the end) or cook them in the microwave for about 2 minutes. If used as meal prep, they will cook in the microwave when you re-heat the dish.
Store. May be stored in a sealed container for up to 7 days. Freezing is not recommended.
I used this spiralizer to spiralize the zucchinis.
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