Maple Soy Baked Tofu Steaks are rich in plant-based protein, cheap and easy to make, and kid approved. Served with asparagus and brown rice. Oil-free option.
This is a must-try recipe even if you think you don't like tofu. These tofu steaks turned out so delicious my teens devoured them. Plus, this is a nutritious meal and very easy to make. See the recipe below for a step-by-step video showing how to cut the tofu steaks.
Why this Maple Soy Baked Tofu Steaks Recipe is Fabulous
- This nutritious meal is rich in plant-based protein.
- It's an easy and family friendly dinner.
- All the ingredients are pantry-friendly.
- The steaks are oil-free.
- It's an impressive looking dish. Great for a dinner party.
- The recipe is versatile. Substitute the asparagus for your preferred vegetable and serve with a grain of your choice.
How to Make This Recipe
Baked Tofu Steaks
For best results, use super firm tofu that has already been pressed for you. Wildwood and Nasoya both make pre-pressed, super firm tofu. This will also save time as you won't need to press the tofu. Plus, the texture is firmer and more steak-like. If you are not able to find these brands, any block of extra firm tofu will work.
Cut the tofu into 4 rectangles with a crosshatch pattern on top. (See the recipe below for a step-by-step video on how to do this.) The crosshatch design makes the tofu absorb even more of the marinade as it can enter through the cracks.
Prepare the easy marinade which doubles as the sauce for this recipe. Marinate the tofu for at least 15 minutes, or up to 30 minutes for even more flavor.
Bake at 400ºF for 30 minutes. Baste with more marinade every 10 minutes using a pastry brush to pack in even more flavor.
Maple Soy Asparagus
For an oil-free meal, soak the asparagus spears in the marinade with the tofu. Roast them with the tofu for the last 15 minutes until just tender. Otherwise, sauté the asparagus in the sesame oil. Transfer the spears to a plate and cook the remaining marinade in the same skillet until it bubbles. Pour the hot marinade onto the tofu and asparagus for serving.
Ingredients & Nutrition
Asparagus is low in calories and high in nutrients. It's rich in folate which is especially beneficial during pregnancy as it helps to protect the growing fetus from neural tube defects. Asparagus is also rich in fiber and water which help us feel full so we are less likely to overeat. Fiber and water also aid in preventing constipation and in maintaining a healthy digestive tract.
Tofu contains both carbs and protein. The ratio of carbs to protein depends on the brand and type of tofu. Firmer tofu is usually higher in protein. I used Wildwood High Protein Super Firm Tofu for this recipe which contains 15 grams of protein and only 3 grams of carbs per serving.
More Tofu & 'Steak' Recipes:
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