Pan Fried Tofu

This flavorful pan fried tofu, with just 5 ingredients, can be made in about 15 minutes! Perfect for a weeknight meal. The recipe for Peanut Satay Pan Fried Tofu Triangles comes from Nava Atlas’ cookbook, 5-Ingredient Vegan.

With 3 busy kids and a hardworking husband, meal times are often rushed around here. If I can’t get dinner on the table in about 30 minutes, we often resort to cereal, pb&J, or take-out. Thank goodness I have a collection of simple vegan recipes just for those occasions.

This new cookbook by Nava Atlas, 5-Ingredient Vegan, will fit right into that rotation. Keep reading for a full review of the book and the recipes for this tasty peanut stay pan-fried tofu.

5-Ingredient Vegan, by Nava Atlas, features 175 delicious easy vegan recipes with 5 ingredients or less. Most of them can be on your table in less than 20 minutes! It’s a busy mom’s dream!

Although I believe that homemade is best, it’s just not always feasible. I like to keep my kitchen stocked with freezer and pantry staples like canned beans, frozen vegetables, and store-bought sauces for those evenings when we are in a rush. It allows me to get dinner on the table quickly and easily.

This cookbook takes advantage of those staples, too, and will inspire you with new ways to use them.

Inside 5-Ingredient Vegan

5-Ingredient Vegan contains 9 chapters. Here is a sampling of what you’ll find…

Appetizers & Snacks ~ Scallion Pancakes; Curry-Lime Chickpeas; Olive and Dried Tomato Tapenade; Green Pea and Cashew Dip

Soups ~ Red Lentil Soup with Leafy Greens; Coconut-Sweet Potato Bisque; Nearly-Instant Miso Soup; 5-Minute Gazpacho

Salads ~ Cabbage & Apple Slaw; Avocado, Mango & Arugula Salad; Pinto Bean & Avocado Salad; Cucumber, Tomato & Chickpea Salad

Tofu, Tempeh & Seitan ~ Southwestern Scrambled Tofu Burritos; Orange-Glazed Tofu; Seitan Peppersteak; Tempeh Fries with Fresh Dill Mayonnaise; and the Peanut Satay Pan Fried Tofu Triangles (recipe follows)

Pasta & Noodles ~ Eggplant & Garlic Pasta; Mac & Cheese with Secret Cauliflower Sauce; Mushroom Pasta Paprikash; Hoisin-Ginger Udon Noodles

Grains & Beans ~ Polenta with Black Beans & Spinach; Chickpea Masala; Quinoa with Cauliflower & Cranberries; Almond Basmati Rice Pilaf

Vegetables Front & Center ~ Curried Greens Smashed Potatoes; Sweet & Savory Roasted Butternut Squash; Tahini-Lemon Greens; Spicy Walnut Green Beans

Wraps & Sandwiches ~ “Tofuna” Sandwich Spread; Crazy-Easy Sloppy Joes; Avocado Toast,  Portobello & Coleslaw Wraps

Fruits & Sweets ~ Two-Ingredient Date “Caramel” Sauce; Chocolate Granola Clusters; Skillet Blueberry Crumble; Banana-Chocolate Mousse Pie

Whether you are vegan, vegetarian, or simply veg-curious, you’ll find so many recipes to love in this book. If you’re short on time, yet tired of eating out, this book will be your lifesaver.

In addition to the recipes, you’ll find suggestions on what to serve with each recipe to make it a complete meal and tips on what dishes in the book go well together.

The recipes are also easy to customize with what ingredients you already have on hand.

More vegan tofu recipes

• Soothing Mushroom Ramen Soup w/ Crispy Tofu
• Oven Baked Tofu
• BBQ Hawaiian Tofu Bowl
• Curried Tofu Salad
• Sesame Ginger Baked Tofu
• Pineapple Stir Fry with Baked Tofu

I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.

Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on Instagram, Facebook, and Pinterest.

For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!

Peanut Satay Pan Fried Tofu Triangles

Cutting tofu into triangles doesn’t make it taste any different, but the shape gives it more eye appeal. This preparation might inspire fussy eaters to give tofu a try. Look for peanut satay sauce in the Asian foods section of well-stocked supermarkets or natural foods stores. Serve with hot cooked rice, noodles, or rice vermicelli. A steamed green vegetable like broccoli or asparagus is a nice addition to the meal, as is a platter of cherry tomatoes and baby carrots.

Reprinted with permission from 5-Ingredient Vegan © 2019 by Nava Atlas, Sterling Publishing Co., Inc.

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Course: Entrées

Cuisine: American

Diet: Vegan

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 4 servings

Calories: 201kcal

Author: Jenn Sebestyen

Ingredients

• ▢ 1 14- to 16-ounce tub extra-firm tofu
• ▢ 1 tablespoon safflower or other high-heat oil
• ▢ 1 tablespoon soy sauce or tamari
• ▢ ½ cup bottled peanut satay sauce plus more for serving
• ▢ ½ teaspoon sriracha or other hot sauce
• ▢ Shredded crisp lettuce or napa cabbage as needed for serving

Instructions

• Cut the tofu into six slabs crosswise. Blot well between clean tea-towels or several layers of paper towel (or use a tofu press ahead of time). Cut each slab in half to make two squares. Finally, cut each square on the diagonal to make triangles.
• Heat the oil and soy sauce in a wide skillet. Arrange the tofu triangles in a single layer and sauté on both sides over medium-high heat until golden. Cook in batches if need be.
• Drizzle the satay sauce and sriracha into the skillet and stir gently with the tofu triangles, turning them over a few times until nicely glazed.
• To serve, line a platter with shredded lettuce. Arrange the tofu triangles over it, then sprinkle with dried hot red pepper flakes.
• Serve at once, passing around the bottle of peanut satay sauce and extra sriracha for those who would like more.

Nutrition

Calories: 201kcal | Carbohydrates: 9g | Protein: 13g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 393mg | Potassium: 131mg | Fiber: 1g | Sugar: 4g | Vitamin A: 300IU | Vitamin C: 1.7mg | Calcium: 190mg | Iron: 2.3mg

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