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.
I first tried this recipe after a long day when I needed something comforting yet nutritious. Marinating the tofu brings out incredible flavor, and the combination with colorful vegetables makes it a family favorite even among picky eaters.
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
- Cook the rice:
- Rinse rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, cover, reduce heat, and simmer until tender. Fluff with a fork and keep warm.
- Marinate and slice 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.
- Sear the 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 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 5–7 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.
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My kids love helping sprinkle the sesame seeds and spring onions on the plates. It turns a simple dinner into something special at the table, and we always enjoy sharing stories over this meal.
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
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This flavorful tofu dinner comes together fast and can easily be customized with your favorite vegetables. Enjoy the satisfying crunch and beautiful colors on every plate!
Recipe Questions & Answers
- → How do I press tofu properly?
Press tofu by wrapping it in a clean cloth or paper towels, then placing a weighted object on top for about 15-30 minutes to remove excess moisture, ensuring crispier cooking.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables work well. Adjust stir-frying time to ensure they retain desired tenderness and vibrant color.
- → What oils are best for searing tofu and stir-frying?
Olive oil or sesame oil both complement the flavors well and withstand medium-high heat needed for searing and stir-frying.
- → How can I make the tofu steaks more flavorful?
Marinate the tofu longer in the soy sauce and seasoning mix, or add ingredients like rice vinegar or maple syrup to deepen flavor.
- → What rice works best with this dish?
Both long-grain white and brown rice are suitable. Brown rice requires longer cooking time but adds a nuttier texture.
- → Is this dish gluten-free?
Yes, if tamari is used instead of soy sauce, the meal maintains a gluten-free profile.