Tofu and pepita satay bowls

This delicious recipe is packed with healthy ingredients! Char-grilled broccolini, red capsicum and crispy tofu are teamed with nutritious and filling black rice and are finished off with a drizzle of satay sauce.

  • 10 mins preparation
  • 25 mins cooking
  • 1 hr marinating
  • Serves 4
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Tofu and pepita satay bowls
  • 300 gram firm tofu
  • 2 cup black rice (see tip)
  • 3 cup water
  • 1 bunch broccolini, halved
  • 1 red capsicum, seeded, wedges
  • 1/4 red cabbage, finely shredded
  • pepita, lime wedges, to serve
Satay sauce
  • 2 teaspoon sesame oil
  • 1 fresh long red chilli, seeded, finely chopped
  • 2 teaspoon grated fresh ginger
  • 270 millilitre can coconut cream
  • 1/2 cup crunchy peanut butter
  • 1/2 cup water
  • 1/4 cup fresh lime juice
  • 2 tablespoon tamari


Tofu and pepita satay bowls
  • 1
    Line an oven tray with paper towel. Place tofu on tray, top with another piece of paper towel and another tray. Weigh down with heavy cans for about 1 hour, to squeeze all excess moisture from tofu.
  • 2
    Meanwhile, in a large saucepan combine rice and water. Bring to boil on high. Reduce heat to low and simmer for 25 minutes.
  • 3
    To make satay sauce; in a frying pan heat sesame oil in a pan on medium. Saute chilli and ginger for 30 seconds until fragrant. Stir in peanut butter, coconut cream, water, tamari and lime juice. Simmer for 4-5 minutes, whisking, until thickened and combined. Keep warm.
  • 4
    Preheat a barbecue or chargrill plate on high. Cut tofu into 2cm slices. Spray tofu, broccolini and capsicum with oil. Grill each piece for 1-2 minutes each side until grill marks appear.
  • 5
    Divide red cabbage, rice, chargrilled capsicum, broccolini and tofu between serving bowls. Drizzle with satay sauce. Serve sprinkled with pepitas and lime wedges.


If liked, use a combination of wild and brown rice for this dish.

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