Tofu Steaks with Mushrooms and Vegetables
My youngest is a tofu-a-holic and second only to miso soup, this is one of her favorite ways to eat the protein-packed bean curds. I love it because it comes together fast and other than making a pot of rice, all the ingredients are prepared in one skillet. This is my adaptation of a popular Cooking Light recipe, substituting regular mushrooms for shiitake but for a more authentic Asian version, try the shiitake or even oyster mushrooms. Many Asian recipes activate all your energy centers as most incorporate a protein, grain and many vegetables and this tofu meal is no exception. Nourish all your chakras in this one meal.
Ingredients
- 1cup uncooked white or brown jasmine rice
- 1 (14-ounce) package extra firm tofu, drained and cut into 4 steaks
- 1tablespoon sesame oil, divided
- 3tablespoons soy sauce or tamari, divided
- 2tablespoons avocado or coconut oil
- 1cup julienne-cut red bell pepper
- 1cup matchstick-cut carrots
- 1/2pound asparagus, ends trimmed and cut diagonally into thirds
- 1/8teaspoon sea salt
- 4 garlic cloves, thinly sliced
- 1cup white mushrooms, sliced *
- 1/2cup vegetable broth
- 1tablespoon honey
- 2teaspoon sherry vinegar
- 1/2teaspoon crushed red pepper
Instructions
- Prepare rice according to package directions. Set aside and keep warm.
- In a small bowl, combine 1 tablespoon sesame oil and 1 tablespoon soy sauce in a small bowl. Pour soy mixture over tofu; let marinate 10-15 minutes, turning once. Set aside.
- Heat 1/2 tablespoon avocado or coconut oil in a large skillet over medium-high heat. Add in the bell pepper, carrots, and asparagus. Season with salt and sauté for about 2 minutes. Add in another 1/2 tablespoon oil and add in the garlic and mushrooms; sauté another 3 minutes. Add remaining 2 tablespoons soy sauce, broth, and next 3 ingredients (through crushed red pepper). Simmer another 1-2 minutes or until vegetables are tender. Toss vegetables with 1/2 tablespoon sesame oil. Remove from heat and keep warm.
- Remove tofu from marinade but reserve marinade. Heat a grill pan or flat skillet over medium-high heat. Coat pan with 1 tablespoon avocado or coconut oil. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved marinade. Arrange 1 tofu steak on each of 4 plates; top each tofu steak with mushroom and vegetable mixture. Serve with a side of cooked rice.
Recipe Notes
FOOD ENERGY:
CHARKA BALANCING
ROOT: onion, red bell pepper, carrots, mushrooms, garlic
SACRAL: avocado oil, sesame oil, carrots, honey
SOLAR PLEXUS: rice, garlic, carrots, sherry vinegar
HEART: tofu, asparagus,
THROAT: vegetable broth, It's Asian
THIRD EYE: soy sauce, sherry vinegar, red pepper flakes
CROWN: Made with Love
*Try shiitake or oyster mushrooms for more authentic Asian mushrooms, or even substitute baby bella mushrooms.
Chopped up bok choy would be a great addition to the vegetables and a great way to sneak in some greens.
I sometimes will buy two packages of tofu, as my daughter usually likes two steaks, but I do not increase the vegetable mixture. Do not, however, forget to increase the marinade ingredients.
