Save to Pinterest Hearty tofu steaks, golden and crisp, paired with a vibrant medley of stir-fried frozen vegetables and fluffy rice. This quick, wholesome plant-based meal is perfect for busy weeknights when you crave comfort and color all on one plate.
I remember making these tofu steaks on a hectic weekday evening. The process was so effortless yet yielded a satisfying meal that both my family and I enjoyed. The combination of crisp tofu and colorful veggies brightened our dinner table.
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: 20 minutes (white rice) or 30: 35 minutes (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.
- 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.
- 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 to Pinterest This meal quickly became a staple for us( especially after my kids declared it their favorite way to eat tofu. Gathering everyone around the table to share this colorful plate always feels 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. Check all packaged ingredients for allergens.
Nutritional Information
Calories: 350( Total Fat: 11 g( Carbohydrates: 45 g( Protein: 18 g per serving
Save to Pinterest Enjoy these tofu steaks hot from the pan and customize garnishes as you like. Perfect for meal prep or sharing.
Recipe FAQs
- → How do I press tofu properly?
Press tofu by wrapping it in a clean towel and placing a heavy object on top for 15-30 minutes. This removes excess moisture for better texture and browning.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like broccoli, carrots, bell peppers, and snap peas can be used. Stir-fry them until just tender for best results.
- → What’s the best oil for stir-frying tofu?
Use oils with a high smoke point such as sesame oil or olive oil to achieve a crisp, golden crust while adding subtle flavor.
- → How do I make the rice fluffy?
Rinse rice under cold water before cooking to remove excess starch. Simmer covered until tender, then fluff with a fork to separate grains.
- → Can I add extra flavor to the tofu marinade?
Yes, adding ingredients like rice vinegar, maple syrup, or chili flakes can deepen the flavor profile and introduce a hint of sweetness or heat.