Minerals packed tofu and veggies in peanut sauce

Everyone knows that dairy is a great calcium supplement, we are always told as kids to drink a lot of milk for better growth, but how can we supplement calcium in our diet if we are allergic to dairy or just don’t really like it? This recipe for tofu and veggies in peanut sauce is a great source of calcium in yummy, inspired by Asian cuisine dish. It will also supplement essential vitamins, particularly A and C, other important minerals, such as zinc, potassium and selenium, but the most important is that this dish will highly satisfy your taste buds.


  • 1 pound firm tofu, cubed
  • 1 small head broccoli, chopped
  • 1 small red bell pepper, chopped
  • 5 fresh mushrooms, sliced
  • 1 tablespoon peanut oil
  • half cup peanut butter
  • half cup hot water
  • 2 tablespoons vinegar
  • 2 tablespoons soy sauce
  • 1 ½ tablespoons molasses
  • ground cayenne pepper to taste


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Cut tofu in cubes, chop the broccoli and peppers, and cut mushrooms in slices.

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Heat oil in a large wok or a skillet over medium-high heat. Transfer the broccoli, red bell pepper, mushrooms and tofu to the skillet and fry for 5 minutes.

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In a separate dish combine peanut butter, hot water, vinegar, soy sauce, molasses and cayenne pepper. Pour over vegetables and tofu. Stir fry for 3 to 5 minutes. Don’t overcook, this dish tastes best when the veggies are crispy.

There - your peanutty tofu and veggies are ready! Enjoy as healthy and yummy lunch or light dinner!