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peanutty sprouted tofu “stir-fry” sheet pan dinner

by Jackie Newgent  |  September 21, 2017  |  9 Comments

peanutty sprouted tofu “stir-fry” sheet pan

Dinner doesn’t get much easier than tossing all of the ingredients together and roasting on a pan, like in this peanutty sprouted tofu “stir-fry” sheet pan dinner … unless you just order takeout. But there’s no need for carryout when you can simply whip up this homemade “stir-fry” on a sheet pan. It’s loaded with plant-based goodness. It’s delicious. And clean-up is a breeze! Plan to enjoy for dinner on Meatless Monday (and beyond!)–or make in advance for quick heat-n-eat lunches.

Why it’s better for you? It’s 100% plant-based and contains no added sugars!

Disclosure: As an Amazon Associate, I earn from qualifying purchases.

peanutty sprouted tofu “stir-fry” sheet pan dinner

asian sprouted tofu “stir-fry” sheet pan dinner

Yield: 4 servings

Serving size: 2 rounded cups



  • 1 pound organic sprouted super-firm tofu or other super-firm tofu
  • 1/3 cup unsweetened applesauce
  • 3 tablespoons naturally-brewed, reduced sodium tamari soy sauce, or to taste
  • 2 tablespoons natural creamy peanut butter (with no added sugar)
  • 2 1/2 teaspoons rice vinegar
  • 1 tablespoon freshly grated gingerroot
  • 3 large garlic cloves, minced
  • 2 teaspoons toasted sesame oil
  • 12 ounces broccoli florets (or non-starchy veggie of choice!)
  • 2 medium red or orange bell peppers, cubed
  • 1 small or 1/2 large red onion, cubed
  • 1/2 small red hot chili pepper, minced
  • 3 tablespoons chopped roasted, salted peanuts



  1. Preheat the oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.
  2. Pat or squeeze the tofu of excess liquid, if necessary. (Hint: Try a tofu press!) Cut into 3/4-inch cubes. Set aside.
  3. In a large mixing bowl, whisk together the applesauce, tamari, peanut butter, vinegar, ginger, garlic, and sesame oil.
  4. Add the tofu, broccoli, bell pepper, onion, and chili pepper and toss until well coated.
  5. Transfer to a single layer on the prepared baking sheet. Roast until the tofu and vegetables are browned and vegetables are cooked through, about 25 minutes.
  6. Sprinkle with the peanuts and serve. Enjoy as is or pair with riced cauliflower or steamed brown rice. Serve with additional tamari on the side. (Hint: Make in advance for quick heat-n-eat lunches.)


Per serving: 320 calories, 17g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 620mg sodium, 21g total carbohydrate, 7g dietary fiber, 8g sugars with 0g added sugars, 23g protein


Tasteover Tips

  • To balance saltiness with sweetness by incorporating a fruit sauce or juice that contains sugar naturally rather than using an added sugar, like honey or white table sugar.
  • Aim for more plant-based stir-fries or other entrées by swapping organic sprouted super-firm tofu in place of meat or poultry … at least some of the time.
  • If it pairs with the flavors in your dish, try peanut or other nut/seed butter instead of processed cornstarch as a natural thickener in Asian sauces.
  • When in doubt, add more veggies—especially colorful ones!





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