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.
Pressed tofu was a staple in my college kitchen. It always amazed me how a simple marinade and hot pan could turn bland tofu into a crispy, savory treat that rivals any takeout. This fast veggie stir-fry became my go-to dinner to impress friends.
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 15–20 minutes (white rice) or 30–35 minutes (brown rice), until tender. Fluff with a fork and keep warm.
- Marinate tofu steaks:
- 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 the tofu:
- 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. Splash in the soy sauce and toss to coat.
- 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 My family always gathers quickly when the aroma of garlic and toasted sesame fills the house. Even picky eaters happily pile their bowls with vegetables when they are served crispy tofu steaks!
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
Calories: 350. Total Fat: 11 g. Carbohydrates: 45 g. Protein: 18 g (per serving)
Save Pressed tofu steaks are a perfect weeknight option: hearty, nourishing, and customizable. Enjoy every crispy bite!
Kitchen Guide
- → How do I press tofu effectively?
Wrap extra-firm tofu in a clean kitchen towel and place a heavy object on top for at least 15 minutes to remove excess water, ensuring a firmer texture when cooked.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like broccoli, carrots, and bell peppers can be used; adjust cooking time to maintain a tender-crisp texture during stir-frying.
- → What oils work best for searing tofu and stir-frying?
Olive oil or sesame oil are excellent choices, offering flavor and a high smoke point suitable for searing and stir-frying.
- → How can I make this gluten-free?
Substitute soy sauce with tamari to keep the dish gluten-free without compromising on savory depth.
- → What is a good garnish to enhance flavors?
Chopped spring onions, sesame seeds, and a pinch of chili flakes add freshness, nuttiness, and mild heat to complement the dish.
- → Is this dish suitable for meal prep?
Yes, tofu steaks, stir-fried vegetables, and rice can be cooked in advance and stored separately for quick reheating later.