Hearty and Healthy Tofu Potato Steak
Nutritious Diet Tofu Potato Steak Recipe: No Rice Needed!
Create a satisfying and filling tofu steak using protein-rich tofu, fresh vegetables from your fridge, and ripe tomatoes, skipping the rice. This dish is perfect as a healthy diet meal, offering a substantial and satisfying experience.
Main Ingredients
- 1 block (300g) firm tofu
- 1 steamed potato (mashed)
- 1/4 onion
- 1/4 bell pepper
- 1/4 zucchini
- 1 tomato
Steak Patty Seasoning
- 2 Tbsp starch powder (e.g., cornstarch or potato starch)
- 1/2 tsp salt
- Pinch of black pepper
Dressing
- 1 Tbsp soy sauce
- 1 Tbsp olive oil
- 1/2 Tbsp balsamic vinegar
- 1 tsp honey
- 2 Tbsp starch powder (e.g., cornstarch or potato starch)
- 1/2 tsp salt
- Pinch of black pepper
Dressing
- 1 Tbsp soy sauce
- 1 Tbsp olive oil
- 1/2 Tbsp balsamic vinegar
- 1 tsp honey
Cooking Instructions
Step 1
First, prepare the vegetables to be grilled alongside the steak. Slice zucchini, tomato, and bell pepper into round, approximately 0.5 cm thick pieces. Finely dice any remaining vegetables (like the onion). These diced vegetables will be added to the tofu steak mixture to enhance flavor.
Step 2
In a large bowl, add the finely diced vegetables. Peel and mash the steamed potato using a fork or mashing tool until smooth, then add it to the bowl. Wrap the tofu in cheesecloth or a clean kitchen towel and squeeze out as much water as possible by pressing firmly. Add the pressed tofu to the bowl with the mashed potato. (Removing excess water is crucial to prevent a soggy mixture!).
Step 3
To the bowl, add 2 Tbsp of starch powder, 1/2 tsp of salt, and a pinch of black pepper. Use your hands to knead and mix all the ingredients thoroughly until well combined. Once the mixture holds together, divide it into three equal portions. Shape each portion into a round patty, pressing firmly with your palms. Keep them relatively thin for even cooking.
Step 4
Heat a non-stick pan over medium heat and add a little olive oil. Place the sliced vegetables (zucchini, tomato, bell pepper) in the pan and grill them on both sides just until they are slightly tender. Be careful not to overcook, as they can become mushy. Once grilled, remove the vegetables and set them aside on a plate.
Step 5
Wipe the pan used for the vegetables with a paper towel. Add 2 Tbsp of olive oil again and heat over low heat. Carefully place the tofu steak patties in the pan. Cook them slowly on both sides until golden brown and heated through. (Controlling the heat is important to prevent burning!).
Step 6
In a small bowl, combine the dressing ingredients: 1 Tbsp soy sauce, 1 Tbsp olive oil, 1/2 Tbsp balsamic vinegar, and 1 tsp honey. Whisk together with a fork or a small whisk until well blended.
Step 7
Arrange the cooked tofu steaks on a serving plate. Place the grilled vegetables on one side of the plate. Drizzle the prepared dressing over the tofu steaks and vegetables. For an extra touch, you can garnish with mulberries or other berries. Enjoy your delicious and healthy tofu potato steak meal!
