5-Minute Tofu Schnitzel
Tofu has long been a staple in my kitchen.
It’s no longer just an Asian ingredient for stir-fries, but a nutritious, versatile, and wonderful raw material that replaces meat dishes in my cooking—like this Tofu Schnitzel, for example.
For the benefit of newcomers (Hi, nice to meet you!) and for those who are a bit wary of tofu, I'll briefly explain that tofu is essentially a type of "cheese" made from soy.
In a traditional and simple process, soybeans are ground, the hulls and fibers are filtered out, and the resulting milk is curdled into a solid block by adding Epsom salts or vinegar.
Buddhist monks have been producing tofu in Asia for hundreds of years. Following the migration of different populations from Asia to the West (and vice versa), tofu has moved deep into public awareness and the mainstream.
Wait, what about the hormones?
Soy (the legume from which tofu is made) contains phytoestrogens ("phyto" is Greek for plant).
These are hormones with a molecular structure similar to the hormone estradiol (part of the estrogen group) but they do not affect the physiological system the same way estrogen does.
They have positive effects, such as reducing the risk of breast cancer, high blood pressure, diabetes, and more.
Beyond soy, they are also found in abundance in many 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 only eating tofu in Asian dishes. That's why I like to diversify and replace meat with tofu in many recipes.
The benefit is all ours.
Since tofu comes in various textures, my preference for this recipe is extra-firm tofu (look for it on the supermarket shelf).
It's much easier to coat and won't fall apart.
A bit about Tofu Schnitzel
As mentioned, I used extra-firm tofu in this recipe. If you're wondering whether the tofu you bought is firm enough, just note—if it doesn't say "silken" or "soft," it will likely be fine.
And I'll let you in on a secret: even regular firm tofu will do the job (just not silken tofu...).
For the coating, I used smooth Dutch mustard. If you want to replace the mustard, you can use tahini or almond butter (just keep in mind 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 any tofu left over, you can also make a Vegan Beer Tofu Burger like in this recipe.
Nutritional values by clinical dietitian and fitness coach Noam Bachar:
One tofu schnitzel slice (out of 6) weighing 66g contains:
136 calories
9g protein
8g carbohydrates
8g fat
Tofu Schnitzel
Ingredients
- 300 g extra-firm tofu
- 2 tbsp olive oil 20 ml
- 2 tbsp smooth Dutch mustard 30g
- 1 clove garlic, crushed
- 1/2 cup bread crumbs 50g
- 2-3 tbsp water
- Salt & Pepper
Instructions
-
Preheat the oven to 180°C (medium heat) — top and bottom grill.
-
In a deep bowl, mix the mustard, garlic, olive oil, and a little water until you get a uniform, slightly liquid paste that can easily coat the tofu slices.
-
Transfer the breadcrumbs to a separate bowl and season with salt to taste.
-
Slice the tofu block into 6 equal slices, about 50g each.
-
Dip each tofu slice into the mustard mixture and then into the breadcrumb mixture. Place on a baking tray.
-
Bake for about 12-15 minutes until the breadcrumbs are golden brown.
