Healthy Tofu Steak Recipe for a Light Meal
Healthy Tofu Steak
This tofu steak recipe is perfect for a light and healthy diet meal. Enjoy the tender texture and flavorful vegetables that make this dish both delicious and nutritious.
Tofu Steak Ingredients- 2/3 block Firm Tofu (approx. 200g), drained
- 1 Tbsp finely chopped Carrot
- 1 Tbsp finely chopped Onion
- 1 Tbsp finely chopped Pickled Radish (optional, for a tangy flavor)
- 1 Tbsp Flour (or rice flour)
- 1 Tbsp Starch (potato starch or cornstarch)
- Pinch of Salt
- Pinch of Black Pepper
- Assorted vegetables for serving (e.g., potato, zucchini, onion, green beans)
Tofu Steak Sauce- 2 Tbsp Salsa Ketchup (or regular ketchup)
- 1 Tbsp finely chopped Carrot
- 1 Tbsp finely chopped Onion
- 1 Tbsp finely chopped Pickled Radish (optional)
- 1 tsp Whole Grain Mustard
- 2 Tbsp Oligodang (or honey, maple syrup)
- 1/4 cup Water (approx. 60ml)
- 2 Tbsp Salsa Ketchup (or regular ketchup)
- 1 Tbsp finely chopped Carrot
- 1 Tbsp finely chopped Onion
- 1 Tbsp finely chopped Pickled Radish (optional)
- 1 tsp Whole Grain Mustard
- 2 Tbsp Oligodang (or honey, maple syrup)
- 1/4 cup Water (approx. 60ml)
Cooking Instructions
Step 1
Thoroughly press the tofu using paper towels or a clean cloth to remove excess water. This is crucial for a firm texture and to prevent the mixture from becoming too wet. Mash the tofu finely with a fork or the back of a knife. You can use any vegetables you have on hand for the steak; finely chop them. Options include potatoes, zucchini, and onions.
Step 2
Add the finely chopped carrots, onion, and pickled radish to the mashed tofu. Mix well. Incorporate the flour and starch, then knead the mixture with your hands until it forms a cohesive dough that holds its shape. Season lightly with salt and pepper. If the mixture seems too wet due to the vegetables’ moisture, you can add a little more flour or starch.
Step 3
Divide the tofu mixture into portions and shape them into flattened, steak-like patties. Lightly oil a non-stick pan and heat over medium-low heat. Carefully place the tofu steaks in the pan and cook until golden brown and slightly crispy on both sides. Avoid high heat, which can burn the outside before the inside is cooked. Cook for about 3-4 minutes per side.
Step 4
While the tofu steaks are cooking, prepare the sauce. In a small saucepan, combine the salsa ketchup, finely chopped carrot, finely chopped onion, finely chopped pickled radish, whole grain mustard, oligodang, and water. Stir well and bring to a gentle simmer over low heat. Cook, stirring occasionally, until the sauce thickens slightly and the flavors meld. Adjust sweetness or tanginess to your preference.
Step 5
Prepare your garnishes. Slice the assorted vegetables (like potatoes, zucchini, and onions) into similar thicknesses to the tofu steaks. Heat a grill pan or skillet over medium-high heat with a little oil. Grill the vegetables on both sides until tender and nicely charred. This adds a wonderful smoky flavor and enhances their natural sweetness, complementing the tofu steaks beautifully.
