Peanut Tofu Stir-fry with Shiitake & Snow Peas

By Eli Brecher | Jan 31, 2024 | 2 Min Read 

This Tofu Stir-Fry in a zesty peanut butter sauce is a quick and easy dinner recipe to add to your weekly rotation. Try serving this over a bed of wholegrain rice or quinoa, and feel free to play around with any vegetables you may have in the fridge. It’s packed with flavour, from lime to chill, and finished with crunchy cashew nuts, for an extra boost of fibre and healthy fats!


Tofu is full of plant-based protein and soaks up the flavours of whatever it is cooked with – so if you think you don’t like tofu, you haven’t tried having it the right way! The prebiotic fibre from the shiitake mushrooms and spring onions is a treat for your gut microbes, while the plant sterols from the snow peas may help lower cholesterol levels. All in all, this is a wonderfully nutritious dinner, and surprisingly impressive to serve to guests.

  •  400g firm tofu, cubed
  • 1 tbsp sesame oil
  • 2 garlic cloves
  • 2 tbsp runny peanut butter (or use almond butter/cashew butter)
  • 1 tbsp maple syrup (optional)
  • ½ tsp dried chilli flakes
  • ½ lime, juice
  • 1 tbsp soya sauce
  • ½ cup snow peas, halved
  • ¼ cup shiitake mushrooms, finely sliced
  • 2 spring onions, finely chopped
  • ¼ cup cashews, roughly chopped
  1. Heat the sesame oil in a pan on a medium heat, then add the garlic and spring onions and sauté for 2 minutes.
  2. Add the shiitake mushrooms and snow peas and continue to sauté for a further 2 minutes, adding a splash of water (about 2-3 tbsp) to the pan to help it cook.
  3. Add the tofu and leave to cook for about 5 minutes with the lid on the pan, flipping the tofu half way through.
  4. Meanwhile in a small bowl or mug, mix together the peanut butter, maple syrup (if using), chilli flakes, lime and soya sauce until combined. Add this to the tofu and fry for another 2 minutes, until the tofu is coated in the thickened sauce.
  5. Toss in the cashews, then serve with rice or desired side dishes.
This recipe was provided by nutritionist Eli Brecher (ANutr), who uses her expertise in the gut microbiome to build healthier habits. You can find more of Eli’s articles and her delicious recipes on our Nutrition Hub.