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Spicy tofu veggie bowl with easy pb satay sauce

healthy eating healthy recipes recipe Jul 24, 2023

Yesterday I spent my Sunday like most Sunday's, outside enjoying nature. Afterwards I was headed home and so hungry! The drive home was filled with thoughts of what to eat and what I had the energy to make. I was tempted to grab a quick pizza from Domino's near my building but instead paused. Honestly and truly, the mindful pause before making a meal decision is the critical piece that I work with many of my 1:1 clients on. This moment allows us the opportunity to make a decision that is in alignment with our goals instead of going with the knee-jerk quick reflex. 

I stopped and thought about what I had in my fridge at home and realized I had all the ingredients for one of my absolute favourite dishes - veggie bowl with peanut butter satay sauce. 

It took me about 20 minutes tops and so so delicious and filling. I had leftovers for lunch the next day which was an added bonus!


1 cup of Rice/Quinoa/Noodles - you can leave this out and make it full veggies. I opted for fresh noodles made at my local Korean grocery shop which were an awesome addition to this dish.

Cut up veggies - I used 1/2 cup of broccoli, 1/2 red pepper, 1/3 cup of cucumber, 1/3 cup of shredded carrots, but sub whatever you have/like. 

1 cup of kale - destemmed and cut up

1 cup of spinach - cut up **use whatever greens you have/like


Spicy Tofu marinade

1 block extra firm tofu

2 Tbsp sriracha 

1 Tbsp olive oil

1 Tbsp soy sauce


For PB satay sauce 

2 Tbsp Peanut Butter

2-3 Tbsp warm water

1 clove garlic, chopped

1 green onion, chopped

2-3 Tbsp sweet chilli sauce

1 Tbsp soy sauce

Squeeze lime or lemon juice

2 Tbsp cilantro



Take tofu out of package and drain water. Wrap in paper towels and put a cookbook or something heavy on top to drain off excess liquid while you get the marinade ready & start rice/noodles.

Add all marinade ingredients in a bowl. If you don't like spice, then you can make a different marinade (sesame oil, ginger, maple syrup and garlic is a good combo!)

 Put water in a pot and heat up for rice/ quinoa/ noodles.

Take tofu out of press, and cut into 1/2" inch pieces, then cut those squares in half length wise. Well really, cut them however you like. It's your bowl. Cut them into squares, triangles, doesn't really matter :)  #youdoyou

Place tofu in marinate bowl and mix around so they are coated.

Bring a pan to medium heat and place tofu pieces in pan. 

While they cook, cut up veggies & greens. 

For the PB satay sauce, start with the peanut butter in a small bowl. Add in warm water 1 Tbsp at a time, whisking or mixing with a fork until combined. Add sweet chilli sauce, oil and lime and keep mixing. You may need to add a bit more water to bring it to a salad dress consistency. Add in garlic, cilantro

If you are using kale, I would suggest putting it in the bowl and mixing some of the pb sauce in. Kale leaves do better with a bit more time to let the dressing/sauce work into the leaves. You can also massage the leaves with the pb sauce if you like. I didn't do this as I don't mind the crunch of kale, but if you like softer leaves you might like this option.

Keep an eye on the tofu and flip after 5 min or so, once one side starts to brown slightly. 

Once tofu is slightly browned on all sides remove from heat. 

Place rice/quinoa/noodles at bottom of bowl, add in other veggies, greens, and top with tofu. Drizzle peanut butter satay sauce all over and enjoy!

Sometimes salads go soggy if you try to keep them overnight. The upside to kale is that it often lasts a day or two in the fridge.

If you give this recipe a try and love (or even if you don't like it) let me know! I'd love to hear from you. 

Could you use some accountability and help customizing sustainable habits that will help you elevate your health & energy, without calorie counting or strict meal plans?

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