Pin Hearty tofu steaks, golden and crisp, paired with a vibrant medley of stir-fried frozen vegetables and fluffy rice: a quick, wholesome plant-based meal.
The first time I made pressed tofu steaks, my family was amazed by how meaty and flavorful they tasted. Now, paired with stir-fried vegetables and rice, it's a favorite go-to whenever we want something hearty but quick.
Ingredients
- Tofu Steaks: 400 g (14 oz) extra-firm tofu, pressed; 2 tbsp soy sauce or tamari; 1 tbsp olive oil or sesame oil; 1/2 tsp garlic powder; 1/2 tsp smoked paprika; Freshly ground black pepper, to taste
- Vegetables: 500 g (1 lb) frozen mixed vegetables (broccoli, carrots, snap peas, bell peppers); 1 tbsp olive oil or sesame oil; 2 cloves garlic, minced; 1 tbsp soy sauce or tamari
- Rice: 250 g (1 1/4 cups) long-grain white or brown rice; 500 ml (2 cups) water; 1/2 tsp salt
- Garnishes (optional): 2 tbsp chopped spring onions; 1 tbsp sesame seeds; Chili flakes, to taste
Instructions
- Prepare the Rice:
- Rinse rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, cover, reduce heat, and simmer for 15 to 20 minutes (white rice) or 30 to 35 minutes (brown rice), until tender. Fluff with a fork and keep warm.
- Prepare the Tofu Steaks:
- Slice the pressed tofu into 4 thick steaks. In a shallow dish, whisk together soy sauce, oil, garlic powder, smoked paprika, and black pepper. Lay tofu steaks in the marinade, turning to coat. Let sit for 10 minutes.
- Sear Tofu Steaks:
- Heat a non-stick skillet or grill pan over medium high heat. Add a little oil if needed. Sear tofu steaks for 3 to 4 minutes per side, until golden and crisp. Remove and keep warm.
- Stir-Fry the Vegetables:
- In the same pan, add oil and minced garlic. Stir-fry for 30 seconds, then add frozen vegetables and cook over high heat for 5 to 7 minutes, stirring often, until hot and just tender. Splash in the soy sauce and toss to coat.
- To Serve:
- Plate a portion of rice, top with stir-fried vegetables, and place a tofu steak on top. Garnish with spring onions, sesame seeds, and chili flakes if desired. Serve immediately.
Pin My kids love helping lay the tofu steaks in the marinade: they've made this recipe their own little kitchen tradition.
Required Tools
Saucepan with lid, non stick skillet or grill pan, knife and cutting board, mixing bowls
Allergen Information
Contains soy (tofu, soy sauce). May contain gluten (soy sauce): use tamari for gluten free. Check all packaged ingredients for allergens.
Nutritional Information
Per serving: Calories 350, Total Fat 11 g, Carbohydrates 45 g, Protein 18 g
Pin This easy dish is packed with flavor and texture: a satisfying meal for any night of the week.
Recipe FAQ
- → How do you press tofu for steaks?
To press tofu, wrap it in a clean towel and place a heavy object on top for at least 10 minutes. This removes excess water, allowing the tofu to absorb marinades better and crisp up when cooked.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like broccoli, bell peppers, and snap peas can replace frozen ones. Adjust cooking time slightly to avoid overcooking and retain crispness.
- → What oils work best for stir-frying?
Oils with a high smoke point such as sesame oil or olive oil are ideal for stir-frying as they enhance flavor and withstand high heat.
- → How to achieve crispy tofu steaks?
Ensure tofu is well-pressed and marinated, then sear over medium-high heat in a non-stick pan without crowding. Flip gently to develop a golden crust on both sides.
- → Is tamari a suitable soy sauce alternative?
Yes, tamari is a gluten-free soy sauce substitute that provides a similar savory flavor, perfect for those avoiding gluten.