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 started making pressed tofu steaks for busy evenings when we needed a filling yet nutritious dinner. The combination with colorful, stir-fried frozen vegetables and a bed of rice always delivers comfort and brings the whole family together around the table.
Ingredients
- Extra-firm tofu, pressed: 400 g (14 oz)
- Soy sauce or tamari: 2 tbsp
- Olive oil or sesame oil: 1 tbsp for marinade, 1 tbsp for veggies
- Garlic powder: 1/2 tsp
- Smoked paprika: 1/2 tsp
- Freshly ground black pepper: to taste
- Frozen mixed vegetables: 500 g (1 lb), such as broccoli, carrots, snap peas, bell peppers
- Garlic: 2 cloves, minced
- Rice (white or brown): 250 g (1 1/4 cups)
- Water: 500 ml (2 cups)
- Salt: 1/2 tsp
- Chopped spring onions, sesame seeds, chili flakes (optional): for garnish
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 the tofu:
- Slice the pressed tofu into 4 thick steaks. In a shallow bowl, 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 the 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. Add the soy sauce and toss to coat.
- Plate and garnish:
- Plate a portion of rice, top with vegetables, and add a tofu steak. Garnish with spring onions, sesame seeds, and chili flakes if desired. Serve immediately.
Save This tofu recipe became our family's simple tradition for energizing weeknight meals. Even picky eaters love building their own bowls with all the colorful toppings.
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. Always check ingredient labels for allergens.
Nutritional Information
Per serving: Calories 350, Total Fat 11 g, Carbohydrates 45 g, Protein 18 g
Save Savor every bite of this plant-powered meal—quick, colorful, and sure to satisfy. The leftovers make a tasty lunch the next day!
Recipe Guide
- → How do you press tofu effectively?
Wrap the tofu block in a clean towel and place a heavy object on top for 15-30 minutes to remove excess moisture, ensuring a firmer texture when cooked.
- → What oils work best for searing tofu?
Olive oil and sesame oil both provide good flavor and high enough smoke points suitable for searing tofu steaks evenly.
- → Can frozen vegetables be used for stir-frying?
Yes, frozen mixed vegetables are convenient and maintain a good texture when quickly stir-fried, adding vibrant color and nutrients.
- → How do you keep rice fluffy after cooking?
Rinse rice before cooking and fluff it gently with a fork right after cooking to separate grains and prevent clumping.
- → What garnishes enhance this dish’s flavors?
Chopped spring onions, sesame seeds, and a sprinkle of chili flakes add fresh aroma, nuttiness, and a subtle heat to complement the dish.