This tofu and butterbean satay is a plant-based favourite in my kitchen — it’s rich, satisfying, and full of flavour, while still being packed with nutrition. With a creamy peanut sauce and a mix of crunchy vegetables, this dish is high in both protein and fibre, helping to keep you full and energised for longer.
Ready in just 30 minutes, it’s perfect for busy evenings when you want something quick, nourishing, and delicious. One of the best things about this recipe is how versatile it is — you can easily swap the tofu for tempeh, chicken, or prawns, and use whatever vegetables you have in the fridge or freezer. It’s a great way to reduce food waste and tailor meals to your preferences.
Whether you’re new to plant-based eating or just looking to mix things up, this satay recipe is a simple way to enjoy a balanced, protein-rich meal — with no compromise on taste.
Scroll down for the full recipe — and don’t forget to tag me if you try it!
Makes 4 portions – half to make 2 portions
Ingredients:
- 1 onion
- veg of choice – things such as peppers, carrots, and some sort of green such as broccoli or spinach work well
- 3-4 cloves of garlic
- 2 block of tofu (~400g) – can swap for another protein such as chicken or prawns if preferred
- 1 tin butternbeans
- 4cm piece fresh ginger
- 3-4 tbsp peanut butter – smooth or crunchy, the choice is yours…
- 1 tbsp curry powder
- 1 tin coconut milk
- 1tbsp soy sauce
- 1tbsp rice vinegar
- optional – 1 tbsp fish sauce
- noodles or rice to serve
Method:
- Chop your onion and veggies into slices or chunks – whichever you prefer
- Heat a large saucepan with oil, add your onion, and cook for a few minutes until softened
- Add your veggies of choice to the pan and stir fry for a few minutes
- Add your protein of choice and cook for another 5-10 minutes. Note if using chicken – you may want to cook this before the onion, remove from the pan and set aside to add later
- Now time to make your satay sauce – add peanut butter, coconut milk, soy sauce, curry powder, rice vinegar, and fish sauce (if using). Give everything a good mix, bring to a gentle boil, and simmer for around 10 minutes
- Meanwhile cook your rice or noodle as per packet instructions, ready-to-wok noodles can be added to your satay sauce for a one pan dish
- Add you butterbeans, and any soft veg such as spinach if using
- Serve with a sprinkling of sesame seeds and enjoy!
This dish can also be frozen in portions and enjoyed at a later date!
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