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 pressed my tofu for extra firmness and marinated it while the rice cooked. The crispy tofu steaks and quick stir-fried veggies made dinner fast, delicious, and surprisingly satisfying.
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
- 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 until tender. Fluff with a fork and keep warm.
- Prepare Tofu Steaks:
- Slice the pressed tofu into 4 thick steaks. In a shallow dish, whisk soy sauce, oil, garlic powder, smoked paprika, and black pepper. Lay tofu steaks in marinade, turning to coat. Let sit for 10 minutes.
- Cook Tofu:
- Heat a non-stick skillet or grill pan over medium-high. 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. Add frozen vegetables; cook over high heat for 5–7 minutes, stirring often, until hot and just tender. Splash in soy sauce and toss to coat.
- Assemble and Serve:
- Plate rice, top with stir-fried vegetables, and place tofu steak on top. Garnish with spring onions, sesame seeds, and chili flakes if desired. Serve immediately.
Save Everyone gathers at the table when the sizzling tofu and veggies hit their plates—my kids love piling on the garnishes, and even tofu skeptics go for seconds.
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 packaged ingredients for allergens.
Nutritional Information
Calories: 350, Total Fat: 11 g, Carbohydrates: 45 g, Protein: 18 g (per serving)
Save Pressed tofu steaks with vegetables and rice are endlessly adaptable—make it your weeknight go-to for fast, healthy satisfaction.
Recipe Help & Answers
- → How do I press tofu properly?
Wrap the tofu block in a clean towel and place a heavy object on top for at least 15 minutes to remove excess water, improving texture and flavor absorption.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables work well; adjust cooking time to ensure they remain crisp-tender without overcooking.
- → What oils are best for stir-frying?
Olive oil and sesame oil are excellent choices, providing a balance of flavor and suitable smoke points for quick sautéing.
- → How to achieve crispy tofu steaks?
Marinate tofu, pat dry, and sear over medium-high heat in a lightly oiled non-stick pan for several minutes on each side until golden brown.
- → Is it necessary to marinate the tofu?
Marinating enhances the tofu’s savory depth, but a minimum of 10 minutes is sufficient; longer marinating intensifies flavors.