🌱 VEGAN LUNCH – Breaded Tofu

vegan lunch breaded tofu multip img 0 711ffddb




🌱 VEGAN LUNCH – Breaded Tofu

▫️ If you are not a big fan of Tofu this is a great way to give it another try. Tofu doesn’t have much of a taste which is actually great (think of it as a white canva ahah) so its important to marinate it so it absorbs flavor and to cook it at a high temperature so its not soggy. 

▫️ Cals 430
▫️ P32.6
▫️ C24
▫️ F20

▫️ Ingredients

🌱 150g Firm Tofu
🌱 5 tsp Soy sauce
🌱 20g Nutritional Yeast
🌱 15g Polenta
🌱 10g Oabtran
🌱 1/2 tsp Chia seeds
🌱 5ml Olive oil 
🌱 Garlic, parsley

👩‍🍳 Cut tofu in desired shape and marinate with soy sauce for ten minutes. In the meantime, mix polenta with oatbran, nutritional yeast and chia seeds. I added garlic and parley as well but you can use paprika, oregano or any seasoning of your choice. 

👩‍🍳 I like to prep my crumbs with nutritional yeast for an extra protein source, oat bran for fiber, polenta because it makes it crunchy and chia seeds for fatty acids so this is my perfect coating mix although you can swap any of this.

👩‍🍳 Coat tofu with crumbs mix. Make sure you use all the crumbs. In a pan add 5ml (1tsp) olive oil. Once its hot add tofu. Cook at high heat on both sides as we want a crunchy texture. 

▫️Serve with a salad or on its own. 

▫️This is a quick, great alternative for those VEGAN or those looking to reduce animal products gradually. Very filling yet fresh option for lunch. 

🌱🌱 Hope you give it a try!! 🌱🌱

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