No-Oil Tofu and Vegetable Steam Bowl with Ginger-Soy Broth

General Fast Without Oil Published August 02, 2026

Steaming is the most underused technique on strict days. Without oil, roasting and frying are closed to you, but steam gives you a way to cook vegetables and tofu that keeps them distinct and lets a sharp broth do the seasoning.

The broth here is the whole dish: ginger, garlic, soy, rice vinegar, and a little chili, simmered just long enough to marry and poured hot over everything. It has no fat at all and does not need any — the sharpness and salt carry it.

Half a block of tofu per person is twenty grams of protein, and steamed tofu is silkier than fried. This comes together in twenty minutes and is the strict-day meal to make when you are tired.

FASTING LEVEL: Fast Without Oil (strict days)
SERVINGS: 4
TIME: 25 minutes

INGREDIENTS

For the broth:
- 2.5 cups (600ml) vegetable broth
- 4 tablespoons soy sauce or tamari
- 3 tablespoons rice vinegar
- 3 tablespoons grated fresh ginger
- 5 garlic cloves, thinly sliced
- 1 tablespoon sugar or maple syrup
- 1-2 teaspoons chili flakes
- 2 star anise (optional)

For the bowl:
- 800g firm tofu, cut into thick slabs
- 300g broccoli or gai lan, cut into spears
- 2 carrots, cut into thin diagonal slices
- 200g shiitake or cremini mushrooms, sliced
- 1 head bok choy, halved lengthwise
- 300g cooked rice or rice noodles, to serve
- 4 scallions, sliced
- Cilantro
- Toasted sesame seeds (optional, if your rule permits seeds on strict days)

METHOD

1. Combine all the broth ingredients in a small saucepan. Bring to a simmer and cook 10 minutes, then keep warm. Taste — it should be assertively salty and sour, since it will season everything else.

2. Set up a steamer: a large pot with an inch of water and a bamboo or metal steamer basket. Bring to a hard boil.

3. Steam in stages, hardest first. Carrots: 5 minutes. Add the mushrooms and broccoli: 4 minutes more. Add the bok choy: 2 minutes more. Everything should be tender but still bright.

4. Steam the tofu slabs separately for 6 minutes — they only need heating through.

5. Divide the rice or noodles among four deep bowls. Arrange the tofu and vegetables on top.

6. Strain the hot broth (or leave the garlic and ginger in, which is better) and pour a generous ladleful over each bowl.

7. Finish with scallions and cilantro. Serve immediately, while everything is hot and the broth is still sharp.

NOTES

- On oil days: a teaspoon of toasted sesame oil over each bowl at the end, and a spoonful of chili crisp, make this considerably richer.
- Press the tofu 15 minutes first if you want it firmer; skip pressing for a softer, more custardy result.
- Any vegetable steams: green beans, snow peas, napa cabbage, asparagus, cauliflower. Adjust timing by density.
- The broth keeps a week and is worth making double. It is also a poaching liquid for fish on fish days.