Try this recipe for Satay Tofu Skewers with Saucy Greens from Megan Rossi’s new book, Love Your Gut: Supercharge Your Digestive Health and Transform Your Well-Being from the Inside Out 


I grew up in Queensland, Australia, where alfresco dining happens all year round. These skewers remind me of home, of sitting around the table watching them sizzle away on the barbecue. With chewy grains and tender greens, this dish is high in protein and will bring you half your daily fiber needs. 

Serves: 4

Satay Tofu 
3 tablespoons sriracha 
2 tablespoons tamari or soy sauce 
1 tablespoon sesame oil 
1/2 Medjool date, softened, or sweetener of choice 
1 teaspoon peanut butter 
1/2 teaspoon garlic powder 
10 ounces (280 g) firm tofu, cut into 1½-inch (4 cm) cubes 
1 red bell pepper, cut into 1½-inch (4 cm) squares 
1 green or red bell pepper, cut into 1½-inch (4 cm) squares

Saucy Greens 
1 teaspoon sesame oil 
2 garlic cloves, sliced 
21 ounces (600 g) mixed greens such as kale, chard, bok choy, sliced 
1 2⁄3 cups (400 g) cooked wheat berries, or other cooked grain of choice 
Tamari or soy sauce, to taste 
Freshly ground black pepper

Dipping Sauce 
Probiotic Yogurt (optional) 

1. To make the satay tofu, place the sriracha, tamari, oil, date, peanut butter, and garlic powder in a large bowl and mix well. Stir in the tofu and leave to marinate for at least 1 hour. Prepare the grill if barbecuing.

2. Skewer the tofu, alternating with the peppers. Set aside any leftover marinade.

3. Place the skewers on the grill or a griddle pan over medium heat. Char on each side, then lower the heat and cook through, approximately 2 minutes on each side. Cover and remove from the heat. 

4. To make the greens, warm a large frying pan over high heat and add the oil and garlic. Cook for 1 to 2 minutes, then add the greens and wheat berries. Stir-fry for 2 to 3 minutes, until the greens have wilted. Remove from the heat, drizzle on the tamari, and season to taste. 

5. Serve the stir-fry topped with the skewers and a side of remaining marinade or yogurt for dipping.


  • Try replacing the grains with lentils for a higher prebiotic punch. 
  • Short on time? Replace the satay sauce with ¼ cup (70 g) peanut butter, 2 teaspoons curry powder, and 1/3 cup plus 1 tablespoon (100 ml) coconut milk. 

Recipe from Love Your Gut: Supercharge Your Digestive Health and Transform Your Well-Being from the Inside Out © Megan Rossi, 2019, 2021. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. 

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