Tofu Steaks

A simple, nutritious dish that is suitable for almost any diet, including Vegan, Fodmap and Diary Free.

If cooking tofu is new to you, this recipe is the simplest introduction. Like any grill it requires minimal preparation, very little cooking time and virtually no mess.

Tofu has very little inherent flavour so it must be added either through a marinade, added within the dish as you are cooking, or as a sauce when serving. In this recipe, the flavour is to be added in a sauce after cooking, enabling you to make your favourite selection of herbs and spices. I would recommend strong or distinctive flavours (traditionally chilli is included; however, ‘heat’ is not necessary for flavour). Some ideas are listed with serving recommendations below.

Diets for which Tofu Steaks are suitables:

Diabetic, Dairy Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Vegan and Vegetarian.


Preparation: 10 + 30 mins (pressing time) | Cooking: 10 mins | Serves: 2-3

300 gm (12 oz) soft tofu
2 tbsp vegetable oil


PRESS the tofu to reduce the water content. (Remove the tofu from it package and wipe it to remove excess water. Wrap the tofu in a couple of layers of paper towel and gently press to remove more liquid. Discard the paper and cover again. Place the block of wrapped tofu on a hard surface, eg chopping board or a plate, and on top of the tofu place a board with weights on it, eg use a couple of unopened tin cans or a heavy cookbook. Leave these weights for a minimum of 30 minutes. More water will be removed, leaving a firmer textured tofu for cooking.)
REMOVE any paper remaining on the tofu.
CUT the block of tofu into 6 slices (more square in shape, rather than long oblongs).
BRUSH each slice with oil.
HEAT a griddle pan over a medium heat and lightly grease the pan with the remaining oil.
FRY the tofu, approximately 2 minutes on each side (each slice will acquire a darkened grill-marking).
REMOVE from the griddle and serve.


– Accompany with strong flavours, eg sweet chilli sauce, ginger rice, or spicy aubergine and a salad.

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