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 when looking for a flavorful and healthy dinner after a busy day, and they quickly became a family favorite because they combine crispy textures and colorful veggies in every bite.
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 (e.g., 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 for white rice or 30 to 35 minutes for brown rice, until tender. Fluff with a fork and keep warm.
- Marinate and slice 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.
- 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 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 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.
Save My kids always get excited when they see these tofu steaks coming to the table, and our favorite way to enjoy them is with plenty of fresh spring onions sprinkled on top.
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. Double-check all packaged ingredients for potential allergens.
Nutritional Information (per serving)
Calories: 350, Total Fat: 11 g, Carbohydrates: 45 g, Protein: 18 g
Save This colorful tofu dinner is perfect when you want something hearty and fast. Enjoy leftovers for lunch the next day.
Recipe FAQs
- → How do I press tofu properly for steaks?
Wrap the tofu block in a clean kitchen towel and place a heavy object on top for at least 15 minutes to remove excess moisture, ensuring crispier steaks when cooked.
- → Can I use fresh vegetables instead of frozen for the stir-fry?
Fresh vegetables work well and can be stir-fried similarly; adjust cooking time so they remain tender-crisp and vibrant.
- → What oil is best for stir-frying the vegetables?
Neutral oils like sesame or olive oil provide flavor and withstand high heat required for quick stir-frying without burning.
- → How can I make the rice fluffier?
Rinse rice under cold water before cooking to remove excess starch, then cook with the right water ratio and fluff with a fork after steaming.
- → Are there easy ways to enhance the tofu marinade flavor?
Adding a splash of rice vinegar, maple syrup, or marinating for longer enhances depth and balances savory tones in the tofu.
- → What garnishes complement this dish best?
Chopped spring onions, toasted sesame seeds, and a sprinkle of chili flakes add freshness, texture, and subtle heat.