Pan-Seared Tofu with Homemade Peanut Sauce - Conscious Cooking

Pan-Seared Tofu with Homemade Peanut Sauce

If you like tofu, you are sure to enjoy this dish. Tofu is sliced into thin slices and pan-fried in a skillet with a little olive oil. I served it with forbidden rice, also known as black rice, a quick stir-fry of veggies, and a creamy, flavourful peanut sauce. The meal is vegan and gluten-free, and sooo delicious.

What Kind of Tofu?

My favorite kind of tofu is organic, sprouted, and firm or extra-firm. I don’t recommend using soft tofu which is better for sauces or desserts. Sprouted tofu is the healthiest as the beans are sprouted thereby the nutrients are more available to the body. If you can’t find sprouted tofu, try to get at least organic to avoid gmos’.

If you are in the US and shop at Trader Joes, I know they sell some there. You can obviously get some at Whole Food too. In Canada, in most health food stores you will find. SOL cuisine makes a great one.

What’s Forbidden Rice?

It’s basically black rice. It got the name forbidden because it was once reserved for the Chinese emperor to ensure his health and longevity. It’s gluten-free and rich in antioxidants. It’s also a good source of fibre.

Black rice ratio for cooking is 1:2, so 1 part rice for 2 parts water, the same way you cook regular rice or quinoa.

It has a lovely nutty taste and can even be eaten for breakfast. It’s not only nutritious but really delicious too.

Veggie Stir-Fry

Easy – Take a pan, drizzle with olive oil. Add red onion, broccoli florets, mushrooms if you like, add a little salt, pepper and garlic powder (and red pepper flakes for an extra kick) and cook over medium high heat until veggies are seared. Set aside. Done.

Peanut Sauce

That sauce is so good. My son use to eat it by the spoon when he was a baby, haha! It’s really yummy and pairs so beautifully with the tofu and black rice. Peanut butter combined with rice also form a complete protein. Peanut butter is important to be organic for a few reasons, including its way of being made and ingredients it contains, and also to avoid mold contaminations. This is definitely a food item you want to get organic.

What’s in it?

  • Organic creamy peanut butter
  • Fresh lime juice
  • Gluten-free Tamari
  • Raw honey (substitue with maple syrup if vegan)

You will love the sauce and the dish.

If you like this recipe, you may also enjoy this Veggies and Tofu Stir-Fry recipe on my blog.

Talk soon!

Pan-Seared Tofu with Homemade Peanut Sauce

This pan-seared tofu with forbidden rice, veggies and peanut sauce is easy to make and absolutely delicious. It's vegan and gluten-free.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 4


  • Rice
  • 1 cup black rice
  • 2 cups water
  • Veggies
  • 1 tablespoon olive oil
  • 1 small red onion, sliced
  • 1 package mushrooms, stemmed and sliced
  • 1 broccoli, chop into florets
  • Sea salt and black pepper to taste
  • Tofu
  • 2 tablespoons olive oil
  • 1 bloc organic extra-firm tofu, pressed and sliced
  • Sea salt and black pepper to taste
  • Smoked paprika to taste
  • Garlic powder to taste
  • Sauce
  • 1/3 cup creamy peanut butter
  • 1 lime, juiced
  • 1 tablespoon gluten-free tamari
  • 1 tablespoon local honey or pure maple syrup
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ginger powder
  • 1/8 teaspoon red pepper flakes
  • 1/4 cup water
  • Optional garnishes
  • Minced cilantro
  • Black sesame seeds


  • Combine rice and water in a small sauce. Bring to a boil, add a pinch of salt, reduce heat to low, cover and simmer until water has been all absorbed, about 30-35 minutes. Fluff with a fork, set aside.
  • In a large skillet, heat olive oil over medium heat. Add onions, mushrooms and broccoli florets, salt and pepper, and cook until veggies are cooked through, about 10 minutes.
  • Press tofu with kitchen towels to remove excess water and cut into thin slices (but not too thin so it doesnt break). Season tofu with salt and pepper, paprika and garlic powder.
  • In a separate skillet, over medium heat, heat olive oil. Add sliced tofu and cook both sides, about 4-5 minutes each side.
  • While it's cooking, combine all ingredients to make the sauce in a blender and blend until smooth.
  • Divide rice between bowls, add veggies and tofu and drizzle with peanut sauce. Add minced cilantro if you like.
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