Tofu Steak over Smashed Peas (Plant-Based & Protein-Packed)

This Marinated & Scored Tofu over Smashed Peas dish is the perfect balance of crispy, creamy, fresh, and vibrant. With deeply flavoured, pan-seared tofu slabs on a bed of herbaceous smashed peas, this recipe proves that healthy food can be both exciting and satisfying.

It’s a simple yet elevated dish that makes a beautiful lunch or dinner AND it’s entirely dairy-free, gluten-free, and low-GI. The best part? It’s quick to prepare and easy to customise.

Why You’ll Love This Dish

✔️ Crispy-edged tofu that’s tender and flavour-packed inside
✔️ Smashed peas bring creaminess, colour, and brightness
✔️ A beautiful balance of protein, fibre, and freshness
✔️ Ready in around 30 minutes
✔️ Impressive enough to serve guests, but simple enough for a weeknight

Tofu Steak over Smashed Peas (Plant-Based & Protein-Packed)

This dish is vibrant, flavourful, and perfect when you're after something fresh but filling. Whether you're serving it for guests or just want to treat yourself to a weeknight upgrade, Marinated & Scored Tofu over Smashed Peas delivers on all fronts.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Course Main Course

Cuisine American

Servings 2

Calories 315 kcal

Ingredients

  

For the Marinated Tofu

• 450 grams firm tofu pressed and cut into thick slabs
• 2 tbsp tamari
• 1 tbsp olive or sesame oil
• 1 tsp rice vinegar
• 1 tsp maple syrup or any other sweetener of choice
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• pinch of black pepper

For the Smashed Peas

• 1 1/2 cups peas fresh or frozen
• 1 tbsp olive oil or good quality vegan butter
• 1 tbsp fresh mint finely chopped
• 1 tbsp lemon juice
• 1 tbsp coconut yoghurt optional
• salt and pepper to taste

Instructions

 

Marinate & Score the Tofu

• Lightly score the tofu slabs in a criss-cross pattern (about halfway deep) to help the marinade soak in.
• In a bowl, whisk together all marinade ingredients, then coat the tofu pieces thoroughly.
• Let the tofu marinate for 15–30 minutes while you prepare the rest of the dish.

Cook the Tofu

• Air-fry or pan-fry the tofu at 200°C (400°F) for 12–15 minutes, flipping halfway through, until golden, crispy, and caramelised on the edges.

Make the Smashed Peas

• Blanch or steam the peas for 2–3 minutes until tender.
• Mash roughly with a fork, potato masher, or briefly in a food processor — you want texture, not purée.
• Stir in the olive oil, lemon juice, fresh herbs, and seasonings.
• Optional: fold in a spoonful of coconut yoghurt for added richness.

Serve

• Spoon the smashed peas onto a plate.

  Top with crispy tofu slabs, drizzle over any remaining marinade, and garnish with extra fresh herbs or chilli flakes for a little heat.

Notes

Nutritional Breakdown (Per Serving for 2 Servings)

• Calories: ~315 kcal
• Carbs: ~15g
• Protein: ~24g
• Fat: ~18g
• Fibre: ~7.5g
• Sugar: ~4.5g (naturally from peas and sweetener)

 

 

Keyword dairy-free dinner idea, low-carb tofu bowl, marinated tofu recipe, plant-based protein dinner, smashed peas side dish, That Health Cook, tofu and peas recipe