Save 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.
I first made these tofu steaks for my family when we were craving something flavorful but fast. The crispy tofu pairs so perfectly with the veggies and rice—everyone always goes back for seconds.
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
- Cook 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.
- Marinate the Tofu:
- 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.
- Cook the Tofu:
- 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 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.
- Assemble and Garnish:
- 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.
Save Our daughter loves sprinkling sesame seeds and chili flakes on top before digging in. This dish brings everyone to the table and makes weeknights feel special.
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. Always double-check ingredient labels.
Nutritional Information (per serving)
Calories: 350. Total Fat: 11 g. Carbohydrates: 45 g. Protein: 18 g.
Save Pressed tofu steaks are a satisfying centerpiece for effortless plant-based dinners. With just a few simple steps, this vibrant meal is sure to please.
Recipe Guide
- → How do you press tofu effectively?
Wrap tofu in a clean towel and place a heavy object on top for 10-15 minutes to remove excess moisture, ensuring better texture when cooking.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be substituted. Adjust stir-fry time to ensure they remain tender-crisp and vibrant.
- → What oils work best for cooking tofu and vegetables?
Sesame oil adds a rich flavor, while olive oil provides a neutral taste. Both work well depending on desired aroma.
- → How can I make the tofu steaks more flavorful?
Marinate tofu longer or add ingredients like rice vinegar or maple syrup to the marinade for extra depth and subtle sweetness.
- → What type of rice complements this dish?
Long-grain white or brown rice works well, offering a fluffy texture to balance the savory tofu and vegetables.