Pin It 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.
My family was surprised by how filling and flavorful these tofu steaks are. Even my children, who usually turn up their noses at tofu, enjoy this meal with plenty of spring onions and chili flakes.
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 (white rice) or 30 to 35 minutes (brown rice) until tender. Fluff with a fork and keep warm.
- Marinate the Tofu:
- Slice 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 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 to 4 minutes per side until golden and crisp. Remove and keep warm.
- Stir-Fry the 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 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.
Pin It 
Pin It We love preparing this dish together on busy nights. The children enjoy arranging the toppings and picking their vegetables. It makes dinner feel both quick and 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. Double-check all packaged ingredients for potential allergens.
Nutritional Information (per serving)
Calories: 350. Total Fat: 11 g. Carbohydrates: 45 g. Protein: 18 g.
Pin It 
Pin It Pressed tofu is the star of this quick, satisfying meal. Enjoy it with any seasonal vegetables you have for endless variety.
Recipe FAQs
- → How do I press tofu effectively?
Wrap the tofu in a clean cloth or paper towels and place a heavy weight on top for at least 15 minutes to remove excess moisture for better texture and crispiness.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables work well; stir-fry them just until tender-crisp to maintain their vibrant color and texture.
- → What oil is best for stir-frying?
Sesame or olive oil are ideal for stir-frying, offering good flavor and a suitable smoke point for quick cooking.
- → How do I achieve crisp tofu steaks?
After marinating, sear tofu in a hot non-stick skillet with a little oil, cooking each side until golden and crisp without overcrowding the pan.
- → Is it possible to make this dish gluten-free?
Yes, substitute soy sauce with tamari to keep the dish gluten-free without compromising flavor.