banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Pesto Tofu Steaks

Serves 2

    Share

    These meaty tofu steaks are so satisfying that even ardent carnivores won’t be left pondering, “Where’s the beef?” They are also a great way to get more plant-based protein into a diet, which the new Canada Food Guide now encourages. A herbaceous pesto sauce brightens up the whole dish.

    Advertisement

    Pesto Tofu Steaks

    Ingredients

    • 1/2 cup (125 mL) quinoa, rinsed and drained
    • 350 g pkg extra-firm tofu
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) black pepper
    • 1/4 tsp (1 mL) cayenne
    • 1 Tbsp (15 mL) grapeseed oil or sunflower oil
    • 2 Tbsp (30 mL) prepared pesto
    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1 Tbsp (15 mL) red wine vinegar

    Nutrition

    Per serving:

    • calories598
    • protein34g
    • fat37g
      • saturated fat6g
      • trans fat0g
    • carbohydrates34g
      • sugars0g
      • fibre4g
    • sodium405mg

    Directions

    01

    In medium saucepan, place quinoa, a couple pinches of salt, and 1 cup (250 mL) water. Bring to a boil, reduce heat to maintain a light simmer, and cook, covered, until quinoa is tender and water has absorbed, about 12 minutes. Remove from heat and let pot sit, covered, for 5 minutes. Fluff quinoa with fork.

    As quinoa cooks, line cutting board with a couple sheets of paper towel or a clean kitchen towel. Place tofu on cutting board and top with a couple more sheets of paper towel or another kitchen towel. Place another cutting board on top of tofu and press firmly to extract excess liquid. Slice each tofu along its width into 2 slabs. Season each piece of tofu with salt, pepper, and cayenne.

    TIP: be sure to press out as much liquid as possible before cooking tofu. It will obtain a better sear in the pan or on the grill.

    In large skillet over medium-high, heat grapeseed or sunflower oil. Add tofu to pan and heat until golden and crispy, about 3 minutes. Flip and heat until golden and crispy on other side. Slice each tofu piece into 2 triangles. Alternatively, place tofu on greased grill grate and grill tofu on medium-high for about 5 minutes per side, until golden brown with some grill marks.

    Whisk together pesto, olive oil, and red wine vinegar.

    Divide quinoa among serving plates and top with tofu pieces. Drizzle on pesto sauce.

    Advertisement

    Like this recipe?

    This recipe is part of the Quick, High-Protein Recipes That Will Keep You Full collection.

    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.