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These protein-packed brown sugar glazed tofu steaks are a simple and flavourful vegan different to steak with over 25g of protein per serving! Cooked on the stovetop, they arrive collectively in simply half-hour with a easy scorching brine methodology meaning no bland tofu ever!
![brown sugar glazed tofu steaks in beige skillet](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6679-680x907.jpg)
After I gave up meat, it was a bit simpler for me as meat was already off the desk…rising up, my mother and I made a number of blended meals like salads, stir-fries and nachos. However I do know that for some of us who had been raised on a meat-potatoes-veg type of consuming, it may be troublesome to think about what to make while you take away the meat out of your plate. And admittedly, a number of my favorite meals are one pot conditions, like black bean chili and coconut curry, so I haven’t made a ton of “protein-style” plant-based recipes but on the weblog…
I assumed I ought to repair that so I created a cheeky little tofu “steak” recipe that you may completely serve with creamy mashed potatoes and maybe some green beans to take pleasure in a basic North American type meal…made totally from crops!
This protein-rich tofu recipe is nice for BBQ season, when you should provide a vegan different for a cocktail party or anytime you’re simply craving a easy however satisfying vegan dinner.
Should you’ve ever tried making tofu previously and located it bland, this recipe will change your life. The secret to creating this tofu steak flavourful all through is an easy scorching brine: a mix of boiling water and salt that you just pour over the tofu for 10 minutes, which additionally makes the feel of the tofu extra “meaty” in addition to seasoning it from the within out. I discovered about scorching brining from my good friend Nisha at Cooking For Peanuts.
This tremendous easy recipe could be very weeknight doable: prepared in lower than half-hour! No have to press the tofu or marinate for hours.
I really feel like I have to placed on my dietitian hat for a second to guarantee you of a few issues: one, that the tofu doesn’t take in the entire salt within the brine! You simply want that stage of saltiness to attract out the surplus moisture within the tofu.
And secondly, as a result of the web is what it’s, I need to remind you that tofu is super nutritious. I’ve set the serving measurement on this recipe to a half package deal of extra-firm tofu, which suggests every serving has 28 grams of protein (using my local brand, Soyganic). You’ll additionally internet 150mg of vegan calcium and 3mg of plant-based iron per serving.
When you have a smaller urge for food, you may completely eat simply ¼ package deal per particular person, which is a extra typical serving and nonetheless 14 grams of protein.
Questioning if that’s an excessive amount of soy? These tofu steaks are six ounces, which is a typical “steak serving” and a long time of analysis are clear: not solely is soy not dangerous, consuming it’s related to demonstrated well being advantages together with lower risk of chronic disease – want a deep dive on the subject? I’ve obtained a podcast on the science of soy. Oh, and in case you are allergic to soy? Soy-free tofu exists!
One other nice gut-friendly good thing about tofu: it’s a low FODMAP food, that means it’s nice for these with IBS on a low FODMAP eating regimen…so should you want extra low FODMAP recipes, seize a duplicate of my award-winning cookbook, Good For Your Gut!
Easy methods to make these straightforward and flavourful tofu steaks
Nervous about cooking tofu? Let me stroll you thru it step-by-step…you’ll see how straightforward it’s to throw collectively a flavourful vegan ‘steak’ in lower than half-hour (the complete recipe is beneath!)
![tofu on plate with soy sauce and tomato paste](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6635-680x907.jpg)
![pouring water over tofu](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6646-680x907.jpg)
Step One: scorching brine your tofu. Deliver 2 cups of water to a boil, add 2 tablespoons of salt and stir to dissolve. Slice every of your tofu blocks horizontally into 2 slices, leaving them rectangular or slicing once more into triangles should you want. Place your slices in a warmth proof shallow dish and thoroughly pour the brine over them. Allow them to sit for 10 minutes…if the brine doesn’t cowl the tofu, flip them after 5 minutes.
![hand pouring soy sauce into bowl](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6656-680x907.jpg)
![hand stirring sauce](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6663-680x907.jpg)
Step Two: Whisk up the 5-ingredient brown sugar glaze. In a small bowl, whisk collectively the brown sugar, soy sauce, apple cider vinegar, tomato paste and onion powder.
![tofu in beige skillet](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6666-680x907.jpg)
![pouring sauce over tofu in skillet](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6674-680x907.jpg)
Step Three: Cook dinner on the stovetop. Pat the tofu dry with a clear kitchen towel or paper towels. Warmth a nonstick skillet or grill pan over medium-high warmth with some avocado or impartial high-heat oil. Place the slices within the scorching pan, turning all the way down to medium if the oil is smoking. Cook dinner both sides till browned and crisp, about 3-5 minutes, then flip off warmth, pour the glaze over the tofu and let it thicken and coat the tofu steaks.
I really like serving these vegan steaks with roasted or mashed potatoes and my kale caesar salad. Obtained leftovers? These tofu steaks will hold nicely within the fridge for as much as 3 days. You can too slice and add them to a salad, grain bowl, or wrap…or use as a sandwich filling!
Should you want some extra yummy tofu recipes in your life, I extremely advocate you strive my crumbled tofu tacos, my spinach and feta tofu scramble and my vegan egg salad!
![brown sugar glazed tofu steaks in beige skillet](https://desireerd.com/wp-content/uploads/2023/11/TofuSteaks_6679-250x250.jpg)
Brown Sugar Glazed Tofu Steaks
These protein-packed brown sugar glazed tofu steaks are a simple and flavourful vegan different to steak with over 25g of protein per serving! Cooked on the stovetop, they arrive collectively in simply half-hour with a easy scorching brine methodology meaning no bland tofu ever!
Sizzling Brine Tofu
- 2 cups water
- 2 tablespoons salt
- 2 12 ounce blocks additional or tremendous agency tofu, substitute soy-free tofu if allergic!
Brown Sugar Glaze
- ¼ cup soy sauce, I exploit diminished sodium
- 2 tablespoons brown sugar
- 1 tablespoon apple cider vinegar
- 1 tablespoon tomato paste
- 1 teaspoon onion powder, omit for low FODMAP
For cooking
- 2 tablespoons avocado oil, or different excessive warmth oil
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Deliver 2 cups of water to a boil in a small pot, add 2 tablespoons of salt and stir to dissolve. Slice every of your tofu blocks by way of the centre horizontally into 2 thinner rectangular slices. Should you want, you possibly can slice the thinner rectangles into triangles or depart them as is!
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Place your slices in a warmth proof shallow dish and thoroughly pour the brine over them. Allow them to sit for 10 minutes…if the brine doesn’t cowl the tofu slices, flip them after 5 minutes.
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In the meantime, in a small bowl, whisk collectively the brown sugar, soy sauce, apple cider vinegar, tomato paste and onion powder.
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Pat the tofu dry with a clear kitchen towel or paper towels.
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Warmth a nonstick skillet or grill pan over medium-high warmth with oil. Place slices within the scorching pan, turning all the way down to medium if the oil is smoking.
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Cook dinner both sides till browned and crisp, about 3-5 minutes, then flip off warmth, pour the glaze over the tofu and let it thicken and coat the tofu steaks.
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