Vegan Tofu Steak

This Vegan Tofu Steak features marinated and pan-seared tofu, infused with umami flavors, served with a tangy miso glaze. Accompanied by sautéed seasonal vegetables, it makes for a delightful and nourishing Japanese-inspired dinner.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 3 tablespoons
• Mirin - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Fresh ginger - 1 teaspoon, grated
• Cornstarch - 2 tablespoons
• Vegetable oil - 2 tablespoons (for frying)
• Miso paste - 1 tablespoon
• Maple syrup - 1 teaspoon
• Rice vinegar - 1 teaspoon
• Spring onions - 2, chopped
• Seasonal vegetables (broccoli, bell peppers, carrots) - 200 grams

Steps

1. Press the tofu for 15 minutes to remove excess water, then cut it into 2 thick slices.
2. In a bowl, mix soy sauce, mirin, sesame oil, garlic, and ginger to create the marinade.
3. Marinate the tofu slices in the mixture for at least 10 minutes, turning occasionally.
4. After marinating, coat each tofu slice with cornstarch on both sides.
5. Heat vegetable oil in a non-stick skillet over medium heat and fry the tofu for about 4-5 minutes on each side until golden and crispy.
6. In a small bowl, whisk together miso paste, maple syrup, and rice vinegar to create the glaze.
7. Remove tofu from the skillet and set aside. In the same skillet, add a little more oil if needed and stir-fry the seasonal vegetables for about 5-7 minutes until tender.
8. Serve the tofu steak on plates, drizzle with miso glaze, and garnish with chopped spring onions. Serve alongside sautéed vegetables.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, promoting muscle health.
• Contains antioxidants and vitamins from seasonal vegetables, supporting overall wellness.

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