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Soy-free Tofu Stir fry with Sunbutter Sauce (Nutfree Peanut Sauce)

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Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy friendly 1 Pot Meal. Vegan Glutenfree Soyfree Nutfree Recipe.  Jump to Recipe

I love quick 1 Pot stir fry meals with creamy thai style peanut sauce. Add some veggies or tofu or some lentils and its a delicious meal!  Many of you avoid nuts or soy or both. So I went about making an allergy friendly version. The tofu here is chickpea flour tofu, no soy!. The Peanut sauce uses sunbutter, no nuts and no soy. This whole meal takes just minutes if you have already prepped chickpea tofu. Add veggies of choice and serve over grains or noodles!

Lets make this Stir fry with chickpea flour tofu and Peanut free Peanut Sauce! If you try it, let me know how it worked out. 

Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy friendly 1 Pot Meal. #Vegan #Glutenfree #Soyfree #Nutfree #peanutsauce #Recipe #VeganRicha

More 1 Pot Meals from the blog

     Vegan Sunbutter Sauce ingredients for chickpea tofu stir fry
Chickpea Tofu stir fry with sunbutter sauce process shot with peppers and carrots
Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy friendly 1 Pot Meal. #Vegan #Glutenfree #Soyfree #Nutfree #peanutsauce #Recipe #VeganRicha

You want to crisp up the chickpea tofu before adding to the sauce. That helps it hold its shape and also have better texture. Adding it directly to a hot sauce can make it a bit sticky. 
Soyfree Chickpea Tofu Stir fry with Sunbutter Sauce in a white skillet
Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy friendly 1 Pot Meal. #Vegan #Glutenfree #Soyfree #Nutfree #peanutsauce #Recipe #VeganRicha

Soy-free Tofu Stir fry with Sunbutter Sauce

Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy friendly 1 Pot Meal. Vegan Glutenfree Soyfree Nutfree Recipe.  

Course: Main Course

Cuisine: fusion, Vegan

Keyword: chickpea tofu, non soy tofu, peanut free peanut sauce, soy free vegan protein, sunbutter peanut sauce

Servings: 3

Calories: 289 kcal

Author: Vegan Richa

Ingredients

  • 2 tsp oil divided
  • 1/2 recipe chickpea flour tofu (1.25 cups cubed, or use firm tofu if using soy)
  • 1.5 cups veggies such as pepper carrots, green beans, zucchini
  • 6 to 8 oz noodles or rice to serve

Sunbutter sauce:

  • 4 tbsp sunbutter (sunflower seed butter), or use oeanut, almond or cashew butter for nut sauce.
  • 1/2 tsp salt
  • 2 tsp sriracha
  • 2 tsp maple syrup or sugar
  • 1.5 tbsp lemon juice
  • 1 tsp rice vinegar , optional
  • 2 cloves of garlic or 1/2 tsp garlic powder
  • 1 tbsp ginger , chopped fresh ginger
  • 1 tsp sesame oil
  • 1/2 cup coconut milk + 1/2 cup water to rinse(used later)

Instructions

  1. Prepare your chickpea tofu if you havent already and chill for 15 mins then cube. Blend sunbutter sauce with 1/2 cup coconut milk and set aside.

  2. Heat oil in a skillet over medium heat. When it has heated, add cubed chickpea tofu and cook for 3 to 4 minutes. (You can toss the chickpea tofu in 1 tbsp cornstarch before roasting to make it crispier). Remove from the skillet. This helps the chickpea tofu hold shape and not get sticky in hot sauces. 

  3. Add veggies and a teaspoon of oil and cook for another 3 to 5 minutes. Add a generous dash of black pepper and mix in. Then add the chickpea tofu.

  4. Add the blended sunbutter sauce then use 1/2 cup of water to rinse out the blender and add the water to the skillet. Mix and cook for 5 minutes. Adjust salt and heat to taste. Add more water or coconut milk if it’s thickening too quickly or for thinner consistency.(sauce thickens on cooling) 

  5. Serve over noodles or rice, lettuce, with lemon/lime juice, sriracha or pepper flakes and cilantro. 

Recipe Notes

To make oilfree: omit the oil and use broth to saute veggies. Dry skillet to toast the chickpea tofu. 

 

Nutrition is for 1 Serve, does not include noodles or rice. 

Nutrition Facts

Soy-free Tofu Stir fry with Sunbutter Sauce

Amount Per Serving

Calories 289 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Saturated Fat 3g 15%

Sodium 580mg 24%

Potassium 145mg 4%

Total Carbohydrates 25g 8%

Dietary Fiber 3g 12%

Sugars 4g

Protein 9g 18%

Vitamin A 5.5%

Vitamin C 79.7%

Calcium 3.9%

Iron 7%

* Percent Daily Values are based on a 2000 calorie diet.

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Cheesy Vegetarian

Vegan Tomato and Black Bean Stew

Black beans are without a doubt my favourite bean (and my kids’ favourite too), and I absolutely love this simple black bean stew. It’s nothing fancy or complicated, just good, honest food – simply black beans in a rich tomato sauce, cooked with a few straightforward spices, and served up however you like. And best of all, it can be on the table in less than half an hour.

A portion of tomato and black bean stew served with rice, lettuce and sour cream.

This easy recipe uses canned black beans, because who’s got time for cooking dried beans on a busy weeknight – or any other time?! Certainly not me, and I love using canned beans for a quick dinner. Just simmer them until the stew is nice and thick, and they really could not be more delicious.

🍚 How to Serve Black Bean Stew

I’ve made this dish dozens of times, and served it in so many different ways. It’s a really versatile recipe. Here are some ideas for how to serve this easy black bean stew:

  • simply served with rice (and toppings, like avocado and sour cream)
  • wrapped up in a soft tortilla to make an amazing bean burrito
  • loaded into a taco shell with salad and extra toppings
  • heaped onto a baked potato
  • served with lots of roasted veggies (crispy potato wedges would be great)
  • with tortilla chips on the side for scooping

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🥗 Ingredients and Substitutions

Here’s what you’ll need to make this recipe. See the printable recipe card below for detailed ingredient quantities.

Ingredients for tomato and black bean stew laid out with text overlay.
  • black beans. Canned black beans ensure this recipe is quick and easy. If you prefer, you can cook dried beans from scratch beforehand, then follow the recipe as written.
  • onion – I used half an onion, because I find a whole large onion is too much in this recipe. If you’d rather not have half an onion left over, try to just use a small one instead.
  • tomatoes (try to use good quality ones)
  • tomato paste
  • garlic – I used minced garlic from a jar, but fresh garlic would also be fine.
  • smoked paprika
  • ground cumin
  • fresh chilli (or chilli flakes, if you prefer) – I always choose a small, mild chilli. I do like things quite spicy, but adding too much spice can spoil a meal very quickly! If you’re not sure how hot your chilli is, start with just a small amount – you can always add more later.

Becca’s Top Tip

If you find you sometimes get stomach issues from eating too many beans or other legumes, make sure you rinse canned beans before cooking with them. This can help to wash away the gas-inducing substances from the beans.

📹 Recipe Video





Overhead shot of rich tomato and black bean stew with rice and lettuce.

🖨 Printable Instructions

Vegan tomato and black bean stew on a plate with rice and lettuce.

Print

Vegan Tomato and Black Bean Stew

A super easy vegan black bean stew, with a rich tomato sauce and beautiful spices. This is such a versatile recipe!
Course Main Course
Diet Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 people
Calories 266kcal
Author Becca Heyes

Ingredients

  • 1 Tbsp oil
  • 1/2 onion (or 1 small onion), finely diced
  • 1 tsp garlic puree (or 4 cloves garlic, minced)
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1 small mild chilli, finely diced (or 1/2 tsp chilli flakes)
  • ~ 5 medium tomatoes, diced
  • 1 Tbsp tomato paste
  • 2 x 400g tins black beans, drained (480g, or ~ 2 1/2 cups, in total when drained)
  • 75 ml (~ 1/3 cup) water
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  • Heat the oil in a large frying pan over a medium-low heat. Add the diced onion, and cook for around 5 minutes, until fairly soft but not browned.
    Finely diced onions cooking in a frying pan.
  • Add the garlic, smoked paprika, cumin and chopped chilli, and cook for a further 2-3 minutes. You can start with just half of the chilli if you’re unsure how hot it is.
    Spiced onions cooking in a frying pan.
  • Next, add the diced tomatoes and tomato paste, and cook for 5 minutes, until the mixture forms a thick, tomatoey paste.
    Rich tomatoes and onions cooking in a frying pan.
  • Add the drained black beans to the pan, along with the water, salt and pepper. Cover with a lid, and allow to simmer for at least 5 minutes – leave it longer if you have time, ideally more like 15-20 minutes. The mixture should be thick and rich. You can remove the lid for the last few minutes if your stew needs thickening up.
    Rich tomato and black bean stew in a frying pan.
  • Serve warm. I like to serve mine with rice and a dollop of sour cream.
    Vegan tomato and black bean stew with rice and lettuce.

Video





Nutrition

Serving: 1portion | Calories: 266kcal | Carbohydrates: 40.7g | Protein: 13.6g | Fat: 6.8g | Saturated Fat: 0.8g | Cholesterol: 0mg | Sodium: 478mg | Potassium: 954mg | Fiber: 14.3g | Sugar: 5.5g | Calcium: 138mg | Iron: 4mg

💭 Recipe FAQs

Can I prep this bean stew in advance?

Yes – this stew will reheat nicely, so it’s no problem to prepare it in advance. Once it’s cooked, allow it to cool, and store in the fridge in an airtight tub until you’re ready to reheat.

How should I reheat any leftovers?

You can reheat any leftovers in the microwave, or in a pan on the stovetop. You may need to add a splash of water when reheating if the stew has dried out a little. Ensure the beans are piping hot before serving.

Is this recipe vegan / gluten-free?

Yes! This bean stew is both vegan and gluten-free.

🫘 Other Black Bean Recipes

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Vegan tomato and black bean stew on a plate with rice and lettuce.

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The post Vegan Tomato and Black Bean Stew appeared first on Easy Cheesy Vegetarian.

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