Tri-Colour Vege Satay Tofu Bowl

Today we welcome our legendary Pilates Instructor Steph Stack of In Fine Fettle, who consults at Clarity on Tuesday afternoons, and teaches Pilates on Thursday mornings. Today she shares with us a delicious and healthy culinary delight.


Naturopathy at Clarity Wellness Centre North Adelaide

There are definitely more than three reasons to add this recipe to your repertoire. It’s EASY, it’s QUICK, it’s LOW in carbohydrates and HIGH in protein, AND it’s got a health coach in every bite.

Say whaaat?

Different coloured carrots! Hoorah! You can of course use the good old orange carrot in this recipe, but these guys are in season and available at my local organic shop so they’re playing hero here.  So are purple and yellow carrots just fancy carrots? Well yes, and no. Yes in the respect that I do think they look rather majestic, like a fancy-pants royal heirloom, and no in the respect that they’re not just a pretty face, they pack a punch too. A fist full of antioxidants my friends!

All carrots are a beautiful source of the antioxidant beta-carotene, but purple carrots also contain anthocyanins, which give that deep purple colour to things like acai, blueberries, eggplant skin, blackberries, purple grapes etc. Anthocyanins belong to the flavonoid family, and are potent antioxidants, having shown anti-cancer, cardio-protective, anti-inflammatory, eye-protective, brain-protective, and anti-aging effects.

Orange and yellow carrots are a bit higher in beta-carotene, which is another antioxidant and also a precursor to Vitamin A.  Beta-carotene cheers on your immune system, accelerates healing, improves eyesight, improves skin condition, and promotes cardiovascular health too. Carrots are also a great source of sulphur, chloride, and silica, making them great for liver cleansing and a healthy complexion.

I’m beginning to think ‘an apple a day keeps the doctor away’ was mistranslated somewhere along the way, evidently they were talking about carrots…

So there you have it. Carrots; the health coach you never knew you had.

Naturopathy at Clarity Wellness Centre North Adelaide
Naturopathy at Clarity Wellness Centre North Adelaide

Tri-Colour Vege Satay Tofu Bowl


Ingredients  (serves 2)

1 large or 2 small zucchini julienned/spiralized

1 large purple carrot julienned/spiralized

1 large yellow carrot julienned/spiralized

Juice of 1 lime

½ a block of firm tofu cut into cubes


1 tbsp. coconut/olive oil

Coriander / crushed peanuts to garnish


Satay Sauce

2 tbsp. peanut butter

4 tbsp. coconut cream/milk

1 tsp. ground turmeric

2 tsp. maple syrup or honey

Salt to taste

Water to thin



Firstly, rinse the tofu and pat dry with a tea towel and cut into 1cm cubes. Heat oil on medium heat in a small frypan and fry tofu until crispy and golden, turning occasionally. Sprinkle the tofu with a pinch of salt.  Remove the tofu and place on paper towel.

Next julienne or spiralize the vegetables, dress with the lime juice (unless you are heating the vegetables, then dress later), and set aside.

Make the satay sauce by combining all ingredients in a bowl, stirring until smooth. You may need to add a little water to thin it or a little more salt if needed.

You can either serve this cold or warm. To warm it, just add everything back into the fry pan and gently heat until warm. Dress with the lime juice after removing from the heat. If you want to keep it from looking too messy, heat the sauce separately and pour over when serving. Garnish with fresh coriander. Crushed peanuts would also be delicious but I didn’t have any…


Nutritional Info

Per Serve: Carbohydrates 26g / Protein 16g / Healthy Fats 17g

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