The Vegan Tofu Steak is a filling and comforting meal. This dish contains 14 grams of fiber and 150 calories per serving. Takes 60 minutes to prepare this recipe. We made this dish with tofu, soy sauce, maple syrup, nutritional yeast, paprika, garlic powder, salt, lemon juice, onion powder, black pepper, vegan Worcestershire sauce, olive oil, cooking spray, and parsley. You may pair this meal with garlic green beans, lemon herb salad, brown rice, roasted broccoli, quinoa pilaf, vegan Caesar salad, garlic green beans, grilled zucchini, or garlic herb sauce. Include this Vegan Tofu Steak in the vessel and store for four days.
STATS:
- Total time: 60 minutes
- Course: Main
- Marinating time: 30 minutes
- Cuisine: American
- Diet: Vegan
- Calories: 150 kcal
- Serving size: 1 tofu steak
- Cooking time: 15 minutes
- Serving: 4
- Preparation time: 15 minutes
EQUIPMENT:
- Tofu press
- Cutting board
- Knife
- Small mixing bowl
- Whisk
- Large nonstick skillet
- Spatula
- Measuring spoons
- Kitchen towels
INGREDIENTS:
FOR THE TOFU STEAKS:
- One tbsp lemon juice
- 14 oz drained extra-firm tofu
- 1 tbsp low-sodium soy sauce
- Half tsp onion powder
- 1 tbsp pure maple syrup
- Half tsp black pepper
- 1 tbsp nutritional yeast
- Cooking spray
- One tsp smoked paprika
- 1 tsp garlic powder
- Quarter tsp salt
- 1 tsp vegan Worcestershire sauce
- One tsp olive oil
FOR FINISHING:
- One tbsp chopped parsley
- 1 tsp lemon juice
INGREDIENT NOTES:
EXTRA-FIRM TOFU:
- It gives a hearty texture to these vegan steaks. This tofu holds its shape well when we slice it and cook. You may use super-firm tofu as per your preference.
LOW-SODIUM SOY SAUCE:
- This sauce gives a deep, savory & salty taste to the meal. It gives low sodium to the dish to make it more flavorful. You may use coconut aminos as another choice.
MAPLE SYRUP:
- It gives a sweet taste and develops a brown surface while cooking the meal. You may use agave syrup as a substitute.
NUTRITIONAL YEAST:
- This yeast provides a mild, cheesy, and savory taste to the dish. We use this yeast to make a richer marinade without using dairy products. You may use vegan parmesan as an alternative.
VEGAN WORCESTERSHIRE SAUCE:
- It gives a more complex and deep taste to the tofu. You may use half a tsp of soy sauce instead.
INSTRUCTIONS:
- First, drain the tofu well and cover it in the kitchen towel.
- Place it under something heavy and press for 20 minutes, then remove extra liquid that comes out.
- Put the tofu on the cutting board and cut into 4 thick steak-shaped pieces.
- Mix soy sauce, maple syrup, garlic powder, nutritional yeast, smoked paprika, onion powder, black pepper, salt, lemon juice, Worcestershire sauce, and olive oil in the small bowl.
- Put the tofu steaks in the shallow dish then use marinade to rub on the sides of the tofu.
- Leave the tofu for 30 minutes and turn it once during this time.
- Warm the skillet on medium heat and coat it with cooking spray.
- Cook the tofu steaks in the skillet for 6 minutes per side.
- Flip the tofu and cook for another 6 minutes, then brush the remaining marinade on the tofu in the last few minutes.
- Lastly, take the tofu from the skillet, then sprinkle parsley and lemon juice on top.
SERVING SUGGESTIONS:
POTATO SIDES:
- Garlic Mashed Potatoes
- Crispy Roasted Potatoes
- Vegan Potato Wedges
- Rosemary Baby Potatoes
VEGETABLE SIDES:
- Roasted Broccoli
- Garlic Green Beans
- Roasted Carrots
- Grilled Zucchini
SALAD SIDES:
- Classic Green Salad
- Cucumber Tomato Salad
- Vegan Caesar Salad
- Lemon Herb Salad
GRAIN SIDES:
- Brown Rice
- Quinoa Pilaf
- Garlic Rice
- Herbed Couscous
SAUCES AND GRAVIES:
- Vegan Mushroom Gravy
- Garlic Herb Sauce
- Vegan Peppercorn Sauce
- Creamy Mushroom Sauce
TIPS:
- Press the tofu well and remove extra water properly to make the dish extra firm.
- Include extra-firm tofu so it does not break when we flip it.
- Avoid moving the tofu too much to make a nice crust for the meal.
- Cook the tofu on medium flame because the maple syrup gets brown quickly.
STORAGE INFORMATION:
FRIDGE:
- Put the tofu in the container and store for 4 days.
FREEZER:
- Freeze the dish in the box for two months.
FAQs:
How to make this meal gluten-free?
- You may replace the soy sauce with gluten-free tamari and check that other ingredients do not contain gluten.
Can I exclude maple syrup from this dish?
- Yes, you may skip it or use agave syrup as an alternative.
Why do we press the tofu?
- Pressing the tofu removes extra water and helps it absorb the marinade well.
Can I air fry this tofu as well?
- Yes, you may air fry the tofu steaks for 16 minutes at 400°F.
How to make the tofu extra crispy?
- You may press it well and do not crowd the pan to get extra crispiness in the meal.
NUTRITIONAL INFORMATION:
Vitamin A: 370 IU
Fiber: 2 g
Net carbs: 5 g
Iron: 2.3 mg
Total carbs: 7 g
Calcium: 170 mg
Protein: 14 g
Sodium: 390 mg
Calories: 150 kcal
Potassium: 190 mg
