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.
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)