Save to Pinterest 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 a busy weeknight dinner and was amazed by how quickly this meal came together. The crispiness of the tofu and the bright vegetables make this a winner for both new and seasoned plant-based eaters.
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 15–20 minutes (white rice) or 30–35 minutes (brown rice), until tender. Fluff with a fork and keep warm.
- Marinate 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 tofu steaks:
- Heat a non-stick skillet or grill pan over medium-high heat. Add a little oil if needed. Sear tofu steaks for 3–4 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 5–7 minutes, stirring often, until hot and just tender. Splash in the soy sauce and toss to coat.
- Plate 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 to Pinterest My family enjoys customizing this bowl with their favorite sauces and garnishes, bringing out everyone's personality at the table.
Required Tools
Saucepan with lid, non-stick skillet or grill pan, knife and cutting board, mixing bowls
Allergen Information
Contains soy. Use tamari for gluten-free. Always double-check packaging for potential allergens.
Nutritional Information (per serving)
Calories: 350. Total Fat: 11 g. Carbohydrates: 45 g. Protein: 18 g.
Save to Pinterest This vibrant dish adds color and nourishment to any mealtime everyone leaves the table feeling satisfied and energized.
Recipe Questions & Answers
- → How do you press tofu properly?
Wrap tofu in a clean towel and place a weighted object on top to remove excess water for at least 15 minutes. This helps achieve a firmer texture when cooking.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be used; just adjust cooking time to ensure they're tender but still crisp.
- → What oil works best for stir-frying?
Sesame oil adds a rich flavor, but olive oil or other neutral oils work well for high-heat stir-frying.
- → How to make the tofu flavorful?
Marinate tofu with soy sauce, garlic powder, smoked paprika, and pepper before searing to infuse deep flavor.
- → Is it necessary to rinse rice before cooking?
Rinsing rice removes excess starch for fluffier grains and prevents clumping during cooking.
- → Can I make this dish gluten-free?
Use tamari instead of soy sauce to avoid gluten and maintain the dish’s savory profile.