Satay Casserole

Serves 6-8

This recipe is delicious and despite being massively healthier than satay, has fooled many people!


Half a head of cauliflower,roughly chopped

2 onions, roughly chopped into quarters

3 cloves garlic

100g peanuts – if you use roasted and salted use low-salt stock

peanut oil

500g white mushrooms, halved or quartered depending in size

2 tablespoons tamari soy sauce

4 tablespoons sesame seeds, toasted in a dry pan

1 x 300g block firm tofu, drained and cut into 1-2cm cubes (if you can get spiced tofu this is also delicious, check it’s not marinated in loads of oil)

50ml coconut cream

300ml mushroom or vegatable stock

pinch of chilli powder


Heat oven to 180°C

  1. Preheat oven to 180C. Have ready a large ovenproof dish, about 25cm radius or 25x25cm square.
  2. In a food processor, whizz cauliflower to fine grains. Set aside.
  3. In a food processor, whizz onions and garlic until finely chopped. Set aside.
  4. In a food processor, whizz peanuts until roughly chopped a bit like large breadcrumbs. Set aside.
  5. Heat 1 tablespoon of the peanut oil in a large frying pan over medium-high heat. When pan is hot enough that the oil shimmers, add mushrooms and brown. You may need to do this in batches, depending on the size of your pan — you want the mushrooms to brown, not steam, so they need room to move around and for steam to escape. Once cooked, toss mushrooms with sesame seeds and spread them out in the ovenproof dish.
  6. In the same frying pan, heat another tablespoon of the peanut oil until very hot, then carefully add tofu, again without overcrowding the pan. Let it cook until golden brown. This will take longer than you think! Let the tofu sit in the pan without touching it until it’s browned on one side — moving it around will slow the cooking. Once it’s browned on one side, give it a stir and let another side brown. Once you’ve browned at least two sides, add soy sauce, mix to combine, and tip it into the ovenproof dish with the mushrooms.
  7. In the same frying pan, over medium-low heat, cook the cauliflower gently (with or without another tablespoon of peanut oil, as you prefer) until softened. Add the onion/garlic mixture and continue to fry until softened. Add peanuts, coconut cream, stock, and chili powder to taste. Add more tamari if needs more salt. Let simmer 3-4 minutes until thickened. Tip into the ovenproof dish party, stir well, taste and adjust seasoning if needed.
  8. Bake, uncovered, about 30 minutes or until browned. Can be eaten immediately or cold the next day.

Serve with seasonal greens and maybe some roasted root veg such as beetroot.

If you want to make this look slightly posher, you can top it off with a couple of sheets of filo pastry brushed lightly with sesame or peanut oil.

Or you can put small squares of filo in a muffin tray and fill with mixture and make individual pies.

You can make this quicker by using already marinated tofu – but check the ingredients and make sure it isn’t full of fat and sugar! You do not need to cook the tofu first if already marinated.

Thanks to Lauren Langston for her help with this recipe


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