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.
We love making this recipe when we're short on time but want a filling meal. The tofu turns so crisp, and frozen veggies mean minimal prep.
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
Instructions
- Prepare the rice:
- Rinse rice under cold water. Combine rice, water, and salt in a saucepan. Bring to a boil, cover, reduce heat, and simmer until tender. Fluff with a fork and keep warm.
- Marinate tofu:
- Slice pressed tofu into 4 steaks. Whisk together soy sauce, oil, garlic powder, smoked paprika, and black pepper. Coat tofu steaks in marinade and let sit for 10 minutes.
- Sear tofu:
- Heat a non-stick skillet or grill pan over medium-high heat with a little oil if needed. Sear tofu 3–4 minutes each 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. Add frozen vegetables and cook over high heat for 5–7 minutes, stirring often, until just tender. Add soy sauce and toss.
- Serve:
- Plate rice, top with vegetables, and place tofu steak on top. Garnish with spring onions, sesame seeds, and chili flakes. Serve immediately.
Save My kids love helping sprinkle the sesame seeds and spring onions on their plates. It's become our go-to meal after weekday activities.
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 This easy dinner makes weeknights smoother and satisfies everyone at the table. Serve hot for best texture.
Recipe Questions & Answers
- → How do I properly press tofu for best texture?
Wrap the tofu block in a clean towel and place a heavy object on top for at least 15 minutes to remove excess moisture, ensuring a firmer, crispier texture when cooked.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like broccoli, carrots, and bell peppers can be stir-fried; adjust cooking time to ensure they remain tender-crisp and vibrant.
- → What type of rice works best with this dish?
Long-grain white or brown rice both complement the flavors well; brown rice offers a nuttier taste and more fiber but takes longer to cook.
- → How can I enhance the tofu’s flavor before cooking?
Marinate tofu with soy sauce, garlic powder, smoked paprika, and pepper for at least 10 minutes to impart deep, savory notes before searing.
- → Is it necessary to use oil for stir-frying vegetables?
Using a small amount of oil helps to carry flavors and prevents sticking, but to reduce fat, a non-stick pan or water stir-fry technique can be used instead.
- → Can I make this dish gluten-free?
Yes, swap soy sauce with tamari to maintain gluten-free status without compromising the savory umami flavor.