Tofu Satay with Peanut Sauce
Makan Tengah Hari • Malaysia
How to Make Tofu Satay with Peanut Sauce (Traditional & Healthy Version)
Tofu Satay with Peanut Sauce is a beloved Malaysian vegetarian dish that showcases the harmonious flavors found in Malaysia’s multicultural cuisine. Satay, typically associated with skewered meats, takes a healthy twist here with protein-rich tofu, making it suitable for vegetarians and those seeking lighter meals. The dish is complemented by a creamy, aromatic peanut sauce, infused with local ingredients like lemongrass and a hint of spicy chili, reflecting the bold and vibrant flavors Malaysians adore. This dish is popular at local pasar malam (night markets) and open-air hawker stalls, enjoyed by Malaysians of all backgrounds. Using tofu as the main protein highlights the Malaysian Chinese influence, while the peanut sauce draws from Malay and Nyonya (Peranakan) culinary traditions. It’s perfect for lunch, offering a satisfying balance of protein, fiber, and healthy fats, and is commonly served with fresh cucumber, onions, and nasi impit (compressed rice). Not only is Tofu Satay with Peanut Sauce delicious and filling, it’s also a smart choice for those tracking calories or embracing plant-based diets.
Bahan-bahan(untuk 4 tofu skewers with 1/4 cup peanut sauce)
- 300g Firm tofu (tauhu)
- 1 stalk Lemongrass stalk (serai, white part only, finely minced)
- 2 cloves Garlic cloves (finely chopped)
- 1 Shallot (finely chopped)
- 1/2 tsp Ground turmeric (kunyit)
- 1 tbsp Soy sauce (use low-sodium for healthier version)
- 1 tbsp Cooking oil (can use canola or coconut oil)
- 1/3 cup Roasted peanuts (unsalted, coarsely ground)
- 2 tbsp Santan (coconut milk) (light coconut milk)
- 1 tsp Chili paste (cili boh, adjust to taste)
- 1 leaf Pandan leaf (knotted, optional for aroma) - pilihan
- 1 tsp Palm sugar (gula Melaka, or substitute with brown sugar)
- to taste Salt
- 1/2 Cucumber (sliced, for serving) - pilihan
- 1/2 Red onion (cut into wedges, for serving) - pilihan
Arahan
- 1
Press the firm tofu between paper towels to remove excess moisture, then cut into 16 equal cubes. Thread tofu onto soaked wooden skewers (4 cubes per skewer).
5 minutes
Drier tofu absorbs marinade better and grills nicely.
- 2
In a bowl, combine minced lemongrass, garlic, shallot, ground turmeric, and soy sauce. Add 1 tsp cooking oil. Toss tofu skewers in marinade and let sit for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor.
- 3
Heat a non-stick grill pan over medium heat. Grill tofu skewers for 2-3 minutes per side until golden and lightly charred. Set aside.
8 minutes
Brush with a little oil for crispier texture.
- 4
For the peanut sauce: In a small saucepan, heat 1/2 tbsp oil. Sauté chili paste, shallot, and garlic until fragrant. Add ground peanuts, santan, palm sugar, salt, and pandan leaf (if using). Simmer for 5 minutes, stirring continuously.
7 minutes
For smoother sauce, blend peanuts before adding.
Kenapa hidangan ini sihat
Choosing tofu satay over traditional meat satay lowers saturated fat and cholesterol, making it heart-friendly and suitable for weight management. The use of whole, fresh ingredients without deep-frying keeps calories in check. The peanut sauce provides satiety and energy, while the fresh vegetables add vitamins, minerals, and antioxidants, making this a nourishing, wholesome vegetarian lunch.
This Tofu Satay with Peanut Sauce is high in plant-based protein from tofu and peanuts, providing essential amino acids. The dish offers healthy fats, fiber, and micronutrients like magnesium, manganese, and vitamin E from peanuts, while turmeric and lemongrass add anti-inflammatory properties. With minimal oil and the use of santan (coconut milk) in moderation, the fat content is balanced for those mindful of overall intake.
Petua
- 💡Tip 1: For extra flavor, marinate tofu overnight in the fridge.
- 💡Tip 2: Use fresh lemongrass and pandan for the most authentic aroma.
- 💡Tip 3: If using wooden skewers, soak them in water 30 minutes before grilling to prevent burning.
Penyimpanan & hidangan
Store leftover tofu and peanut sauce separately in airtight containers in the refrigerator for up to 2 days. Reheat peanut sauce gently before serving. Avoid freezing as tofu texture may change.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
