Nothing makes me gobble up my vegetables faster than a sweet, salty, and protein-packed peanut butter sauce. This version combines peanut butter with soy sauce, dark brown sugar, honey, tomato paste, spicy red pepper flakes, and a touch of ginger. The addictive sauce goes over high-protein quinoa, crispy pan-fried tofu, and sautéed broccoli. Top each bowl with some crushed peanuts for extra crunch, and you’ll not only be devouring those vegetables, but you’ll have a healthy, protein-filled meal that’ll keep you full for hours. — Katie Parker, The High Protein Vegetarian Cookbook
Nutrition Information per Serving:
Calories 437, Calories from Fat 188, Fat (g) 20.9, Saturated Fat (g) 2.7,
Protein (g) 21.6, Carbohydrate (g) 46.1, Dietary Fiber (g) 6.4,
Cholesterol (mg) 0, Sodium (mg) 577
- 1 ¼ Cup quinoa
- 2 ½ Cups water
- ¼ Cup reduced-sodium soy sauce
- 1 ½ Tablespoon peanut butter
- 1 Tablespoon tomato paste
- 1/8 Teaspoon freshly grated ginger root
- 1 Tablespoon dark brown sugar
- 1 Tablespoon honey
- 1 Teaspoon brown rice vinegar
- 1/8 Teaspoon crushed red pepper
- 2 Tablespoons peanut oil
- 3 green onions, chopped, divided
- 1/8 Teaspoon fine sea salt
- 1 14-ounce container extra-firm tofu, cut into ½-inch cubes
- 2 broccoli stalks, chopped (about 3 cups)
- 5 Tablespoons finely chopped unsalted peanuts
Combine the quinoa and water in a medium pot over medium heat. Bring to a boil, then cover and reduce to a simmer until all the liquid is absorbed, 15 to 20 minutes.
Whisk together the soy sauce, peanut butter, tomato paste, ginger, brown sugar, honey, brown rice vinegar, and crushed red pepper. Set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the white pieces of the chopped green onions and salt, and cook for 2 to 3 minutes, until softened. Add the tofu and cook until browned on all sides, 10 to 15 minutes. Add the broccoli to the pan and cook until the broccoli is bright green and slightly softened, an additional 3 to 5 minutes. Remove from the heat.
Pour the cooked quinoa into the tofu-broccoli mixture, then mix in the soy-peanut sauce.
Divide into five bowls. Garnish with the green section of green onions and a sprinkle of finely chopped peanuts.