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Vegan lunch - Tofu in peanut butter sauce with brown rice

vegan meal idea  quick and simple
Tofu in peanut butter sauce

If you want to try some tofu in the next few days, why not trying this quick and simple vegan recipe?

It is ideal for lunch or dinner, as it includes, a good source of protein, carbohydrates, good fats and some fibre. You can also include some vegetables (kale, carrots, peppers, tomatoes) in the recipe in order to increase fibre intake.

Tofu with peanut butter sauce and brown rice

Ingredients (for 1 person)

  • 60g of brown rice

  • 100g of firm tofu

  • 3 tablespoons of unsweetened yoghurt

  • 1 tablespoon of peanut butter

  • 1 teaspoon of soya sauce

  • A pinch of Garlic, parsley

  • A pinch of chilli flakes, turmeric (optional)


  1. Cook the rice according to the instruction on the package

  2. Cut the tofu into cubes, then place them in a small pan

  3. Add the yoghurt, peanut butter, garlic, parsley, chilli flakes and turmeric and put on a medium fire.

  4. Cook until you get a smooth texture. Do not boil.

  5. Drain the rice, and place it on a plate. Add the tofu in peanut butter sauce

  6. Serve immediately

If you want to add extra flavour, you can also add a pinch of curry to the sauce. It works very well with peanut butter to create a more complex sauce. In that case, I recommend removing the soya sauce.

Bon Appétit!

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