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 steaks are always a hit at our table. The mix of crispy tofu and stir-fried veggies over rice saved me on busy nights when I wanted something filling, healthy, and flavorful, but didn&t have much time.
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. 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 a little 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 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 
Save This meal brought the family together when we tried new veggies in the mix—everyone had a favorite bite. It's colorful enough for kids and satisfying for adults.
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 packaged items.
Nutritional Information (per serving)
Calories: 350, Total Fat: 11 g, Carbohydrates: 45 g, Protein: 18 g
Save 
Save This vibrant tofu meal is perfect for busy weeknights and looks beautiful on any table. Enjoy the crispy tofu with fresh garnishes every time.
Recipe FAQs
- → How do I press tofu for crispier steaks?
Wrap tofu in a clean towel and place a heavy object on top for 15-30 minutes to remove excess water, resulting in a firmer, crispier texture when cooked.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be used. Adjust stir-fry time to ensure they remain tender yet crisp.
- → What type of oil works best for stir-frying?
Sesame oil adds a nutty flavor, while olive oil offers a neutral taste. Use whichever suits your preference.
- → How can I make the tofu more flavorful?
Marinate the tofu longer or add a splash of rice vinegar or maple syrup to the marinade for extra depth.
- → Is it necessary to use tamari for gluten-free options?
Yes, tamari is a gluten-free alternative to soy sauce and works well to keep the dish gluten-free.
- → Can I prepare this dish ahead of time?
The tofu steaks and rice can be cooked in advance and combined just before serving to maintain freshness and texture.