Tofu Schnitzel in 5 Minutes
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Tofu has long been a staple in my kitchen.
It's no longer just an Asian ingredient for stir-fry, but a nutritious, versatile, and wonderful raw material that replaces meat dishes in my home. Like this Tofu Schnitzel, for example.
For the benefit of those joining us (hi, nice to meet you!) and for those who are still a bit wary of tofu, I'll briefly explain that tofu is a type of "cheese" made from soy.
In a simple, traditional process, soybeans are ground, the hulls and fibers are filtered out, and the resulting milk is curdled (like cheese) into a solid block by adding magnesium chloride (nigari) or vinegar.
Tofu has been produced for centuries in Asia by Buddhist monks, and following the migration of various populations from Asia to the West (and vice versa), tofu has moved deep into our consciousness and the mainstream.
Wait, what about hormones?
Soy (the legume from which tofu is made) contains phytoestrogens ("phyto" – from the Greek for plant).
These are hormones similar in molecular structure to the hormone estradiol (which belongs to the estrogen group), but they do not affect the physiological system like estrogen does.
They actually have positive effects, such as reducing the risk of breast cancer, lowering blood pressure, helping with diabetes, and more.
Besides soy, they are also found in abundance in many other legumes and vegetables.
The Ministry of Health issued an update in 2017 regarding the consumption of soy and its products, stating that "Soy consumption is safe at all stages of life, including infancy, childhood, and adolescence, for both women and men, and may even provide benefits in various health conditions." Link to the update on the Ministry of Health website
Enough talk, let’s eat!
Admit it, you're tired of eating tofu only in Asian dishes, which is why I love to vary things and replace meat with tofu in many recipes.
We're the ones who win here.
Because tofu comes in a variety of textures, my favorite for this recipe is firm tofu (look for it on the supermarket shelf).
One that is easy to coat and won't fall apart.
A little about Tofu Schnitzel
As mentioned, I used firm tofu in this recipe. If you're wondering if the tofu you bought is firm or not, just note – if it doesn’t say "soft" or "silken," it’s likely fine.
And I'll let you in on a secret: even regular tofu will get the job done (just not silken tofu...).
For the coating, I used smooth Dutch mustard. If you want to replace the mustard, you can also use tahini or almond butter (just note that this will dramatically increase the caloric values).
In this recipe, I used regular breadcrumbs. If you want a gluten-free version, you can replace them with the same amount of potato flakes or gluten-free oats.
If you have a large amount of tofu left over, you can also make a Tofu and Beer Burger like in this recipe.
Nutritional values by clinical dietitian and fitness trainer Noam Bechar:
One tofu schnitzel slice out of 6, weighing 66g, contains:
136 kcal
9g protein
8g carbohydrates
8g fat
Tofu Schnitzel
Ingredients
- 300 g firm tofu
- 2 tbsp olive oil 20 ml
- 2 tbsp smooth Dutch mustard 30g
- 1 clove crushed garlic
- 1/2 cup bread crumbs 50g
- 2-3 tbsp water
- Salt and pepper
Instructions
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Preheat the oven to 180°C - top and bottom grill.
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In a deep bowl, mix the mustard, garlic, olive oil, and a little water until you get a uniform and slightly liquid paste that can coat the tofu slices easily.
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Transfer the breadcrumbs to a bowl and salt to taste.
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Slice the block of tofu into 6 equal slices, weighing 50g each.
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Dip each tofu slice into the mustard mixture and then into the breadcrumb mixture, and place on a baking sheet.
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Bake for about 12-15 minutes until the breadcrumbs are golden.
