Marinated Tofu with Peanuts and Charred Bean Sprouts
Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 28 Jan 2026
Meets Patient’s editorial guidelines
- DownloadDownload
- Share
- Language
- Discussion
- Audio Version
This marinated tofu recipe is a vibrant and nutritious high-protein dish that balances salty, sweet and spicy flavours. The firm tofu absorbs a punchy ginger and soy dressing, providing a satisfying texture that pairs perfectly with the aromatic crunch of salted peanuts and fresh mint. By charring half of the bean sprouts, you introduce a smoky depth that elevates the entire meal from a simple stir-fry to a sophisticated dinner.
A fantastic option for those seeking a healthy, homemade meal, this dish is naturally filling and takes very little time to prepare once the marinating is complete. Serve it over fluffy steamed white rice to soak up the zingy jalapeño marinade. With its bright colours and fresh ingredients, it is a brilliant way to enjoy plant-based protein as part of a balanced weekly menu.
In this article:
Video picks
Continue reading below
Ingredients for Marinated Tofu with Peanuts and Charred Bean Sprouts
2 400g packages firm tofu, drained, sliced 1/2" thick
1 jalapeño, with seeds, thinly sliced
120ml reduced-sodium soy sauce
2 tablespoons light brown sugar
2 teaspoons grated peeled ginger
2 teaspoons vegetable oil
2 cups bean sprouts, divided
Kosher salt
Steamed white rice (for serving)
6 spring onions, thinly sliced on a diagonal
1/2 cup chopped salted, roasted peanuts
1/4 cup fresh mint leaves
Lime wedges (for serving)
How to make Marinated Tofu with Peanuts and Charred Bean Sprouts
Back to contentsPlace tofu on a baking sheet lined with several layers of paper towels; place several layers of paper towels on top and press gently to squeeze out liquid. Cut tofu into 3/4"-wide pieces and place in a baking dish.
Whisk jalapeño, soy sauce, brown sugar, and ginger in a small bowl, pour over tofu, and toss to coat. Let sit at least 30 minutes.
Just before serving, heat oil in a medium skillet over medium-high heat. Add 1 cup bean sprouts and cook, undisturbed, until charred, about 3 minutes; season with salt.
Spoon tofu over rice and top with charred and raw bean sprouts, spring onions, peanuts, and mint. Serve with lime wedges.
Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.
Article history
The information on this page is peer reviewed by qualified clinicians.
28 Jan 2026 | Originally published
Authored by:
UK recipe editors
Peer reviewed by
UK recipe editors

Ask, share, connect.
Browse discussions, ask questions, and share experiences across hundreds of health topics.

Feeling unwell?
Assess your symptoms online for free
Sign up to the Patient newsletter
Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.
By subscribing you accept our Privacy Policy. You can unsubscribe at any time. We never sell your data.