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 was looking for a fast vegan meal that the whole family would enjoy, and this tofu steak recipe quickly became a favorite—especially with kids who love crispy tofu and lots of vegetables.
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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 (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)
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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.
- Sear tofu steaks:
- Heat a non-stick skillet or grill pan over medium-high heat. Add 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 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 Our family loves sharing this meal around the table, especially with a sprinkle of sesame seeds and spring onion as everyone customizes their own bowl.
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Required Tools
Saucepan with lid, non-stick skillet or grill pan, knife and cutting board, mixing bowls
Allergen Information
Contains soy. May contain gluten; use tamari for gluten-free. Double-check packaged ingredients for allergens.
Nutritional Information
Per serving: Calories 350, Total Fat 11 g, Carbohydrates 45 g, Protein 18 g
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Finish this dish with a squeeze of fresh lime or a drizzle of sriracha for a vibrant kick. Leftovers reheat perfectly for lunch the next day.
Recipe FAQ
- → How do I 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, making it firmer and easier to sear.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like broccoli, carrots, and snap peas work well. Adjust stir-fry time to ensure tenderness without losing crunch.
- → What oil is best for stir-frying?
Sesame or olive oil are excellent choices for stir-frying due to their flavor and heat tolerance.
- → How can I make this dish gluten-free?
Use tamari instead of regular soy sauce to avoid gluten contamination.
- → What are good garnish options to enhance flavor?
Chopped spring onions, toasted sesame seeds, and chili flakes add aroma, crunch, and a hint of heat to the dish.
