Tofu pané aux Soba sauce cacahuètes !

Tofu breaded with Soba peanut sauce!

Mar 09, 2024Santé naturelle avec Pleine Forme

This dish is a great example of how organic produce can be used to create tasty and healthy dishes. It is rich in plant protein, fiber and unsaturated fatty acids, and it is low in calories and saturated fat.

Tofu breaded with Soba peanut sauce: an explosion of Asian flavors

Tofu breaded with Soba peanut sauce:

Ingredients (for 2 people):

Preparation of breaded tofu with peanut sauce:

  1. Prepare the peanut sauce:
    • In a bowl, combine the peanut puree, soy sauce, crushed black garlic, coriander powder and 2 tablespoons of hot water. Mix well until you obtain a smooth sauce. To book.
  2. Bread the tofu:
    • Cut the tofu into 2cm cubes.
    • In a plate, pour the cornstarch. In another, mix the sesame seeds with a pinch of salt.
    • Dip the tofu cubes in the cornstarch then coat them with sesame.
  3. Cook the tofu and noodles:
    • Heat sesame oil in a skillet over medium heat.
    • Brown the breaded tofu cubes on all sides for about 10 minutes until they are crispy. Deglaze them with a spoonful of soy sauce.
    • Meanwhile, cook soba noodles according to package directions.
  4. Dressing:
    • Serve the soba noodles in bowls.
    • Arrange the breaded tofu cubes on the noodles.
    • Top generously with the peanut sauce.
    • Decorate with a few sesame seeds and chopped fresh coriander (optional).

Benefits of the recipe:

  • Vegetarian and Vegan: This recipe is naturally vegetarian and vegan, making it perfect for people following a meat- or dairy-free diet.
  • High in Protein: Tofu is an excellent source of plant-based protein, making it a filling and nourishing meal.
  • Low in calories: This recipe is relatively low in calories, making it ideal for people watching their weight.
  • Easy to prepare: This recipe is simple and quick to prepare, making it perfect for weeknight meals.
  • Tasty and fragrant: The combination of peanut sauce, breaded tofu and soba noodles is delicious and fragrant.


For an even crispier tofu, you can brown it in the oven after breading it.

For a spicier version, add fresh or chili flakes to the peanut sauce.

Don't hesitate to vary the pleasures by using other types of seeds to bread the tofu, such as chia or hemp seeds.

Variation idea:

  • You can add other vegetables to the pan, such as broccoli, peppers or carrots.

Energy intake for the recipe Breaded tofu with Soba peanut sauce (for 2 people):

Total: approximately 870 kcal

Per serving: approximately 435 kcal


  • Carbohydrates: 45% (approximately 390 kcal)
  • Protein: 30% (approximately 260 kcal)
  • Lipids: 25% (approximately 220 kcal)

Details of intake per serving:

  • Carbohydrates: 65g
  • Protein: 22g
  • Lipids: 15g


These values ​​are approximate and may vary depending on the brands and products used.

Feel free to adapt the recipe to your needs and desires.

Good tasting ! Do not hesitate to leave your opinion in comments.

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