Pin 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.
After a long day, having this tofu and veggie rice bowl ready in under an hour always makes dinner stress-free. The crisp tofu and colorful vegetables remind me of my travels in Asia, where plant-based meals are both hearty and satisfying.
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
Tired of Takeout? 🥡
Get 10 meals you can make faster than delivery arrives. Seriously.
One email. No spam. Unsubscribe anytime.
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.
- Prepare 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. Coat tofu steaks in marinade. Let sit for 10 minutes.
- Sear the Tofu:
- Heat skillet or grill pan over medium-high heat. Add a little oil if needed. Sear tofu 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. Cook over high heat for 5–7 minutes, stirring often. Add soy sauce and toss to coat.
- Assemble and Serve:
- Plate rice, top with stir-fried vegetables, and place a tofu steak on top. Garnish as desired. Serve immediately.
Pin My kids love assembling their bowls and sprinkling sesame seeds on top—it makes dinnertime interactive and fun for everyone.
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 and check all packaged products for allergens.
Nutritional Information
Calories: 350, Total Fat: 11 g, Carbohydrates: 45 g, Protein: 18 g per serving
Pin This tofu steak bowl is perfect for a wholesome weeknight meal. Enjoy experimenting with different vegetable mixes each time you make it!
Recipe Questions
- → How do you press tofu for the best texture?
Pressing tofu removes excess water, allowing it to absorb marinades better and achieve a crispier crust when cooked. Use a tofu press or wrap the tofu block in a clean towel and place a heavy object on top for 15-30 minutes.
- → Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be substituted. Stir-fry them just until tender-crisp to retain texture and nutrients, adjusting cooking time accordingly.
- → What oils work best for searing tofu and stir-frying?
Neutral oils with a high smoke point like sesame or olive oil are ideal. Sesame oil adds a nutty flavor that complements tofu and vegetables well.
- → Is it necessary to marinate the tofu?
Marinating adds deeper flavor and helps season the tofu internally. Even a brief 10-minute marinade can enhance taste, but longer times intensify the effect.
- → How do I make the rice fluffy and separate?
Rinse rice under cold water before cooking to remove excess starch. After simmering, fluff gently with a fork and keep covered until serving to maintain texture.
- → Can this dish be made gluten-free?
Yes, substitute soy sauce with tamari to avoid gluten and maintain the savory umami flavor in both tofu and vegetables.
