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.
The first time I made pressed tofu steaks, I was amazed how much flavor and texture they could absorb—my family now requests this meal often, especially when we crave something hearty yet nourishing.
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 (such as 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.
- 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:
- 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.
- Plate 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 This is one of those meals my kids love to help make—each of them chooses their favorite veggies to stir into the pan, turning dinner into a fun, colorful ritual.
Required Tools
Saucepan with lid, non-stick skillet or grill pan, knife and cutting board, mixing bowls
Allergen Information
Contains soy from tofu and soy sauce; choose tamari for gluten-free and double-check all packaged ingredients for any allergens.
Nutritional Information
Per serving: 350 calories, 11 g total fat, 45 g carbohydrates, 18 g protein
Save This meal comes together easily for any weeknight and tastes even better the next day—make extra for meal prep!
Recipe FAQs
- → How do I properly press tofu for the steaks?
Wrap the tofu block in a clean towel and place a heavy object on top for at least 15 minutes to remove excess moisture, resulting in a firmer texture for searing.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be used; just adjust stir-fry cooking time to ensure they remain crisp-tender without overcooking.
- → What oils work best for stir-frying and searing?
Olive oil or sesame oil both provide good flavor and withstand medium-high heat, enhancing the overall taste of the dish.
- → How can I make this dish gluten-free?
Use tamari instead of soy sauce to avoid gluten and maintain the rich savory profile of the marinade and stir-fry sauce.
- → What rice varieties are recommended for this meal?
Long-grain white or brown rice both work well; white cooks faster while brown adds nuttier flavor and chewiness.