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.
This was one of the first vegan dinners I cooked for my family that everyone loved from the first bite. Tofu steaks give a wonderful texture, and the veggie stir-fry is simple yet full of flavor.
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 the 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 the tofu:
- 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. Splash in the 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.
Save One weekend, my kids helped press the tofu and toss veggies in the pan—a meal we all cooked and enjoyed together around the table.
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 packaging for allergens.
Nutritional Information
Per serving: Calories 350, Total Fat 11 g, Carbohydrates 45 g, Protein 18 g
Save This meal is ideal for busy nights or when you want a protein-packed vegan dinner with minimal fuss. Enjoy every bite!
Recipe Guide
- → How should I press tofu for best results?
Press tofu by wrapping it in a clean towel and placing 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, snap peas, and bell peppers can be used; just adjust cooking times to maintain their crispness and color.
- → What oil works best for searing tofu and stir-frying?
Neutral oils with a high smoke point such as sesame or olive oil are ideal for searing tofu and stir-frying vegetables, adding subtle flavor and preventing sticking.
- → How do I ensure the tofu steaks get crispy?
After marinating, cook tofu steaks in a hot non-stick skillet or grill pan without overcrowding, allowing 3–4 minutes per side to develop a golden crust.
- → Is tamari a suitable substitute for soy sauce here?
Yes, tamari can replace soy sauce to make the dish gluten-free while maintaining a rich, savory flavor.