I've wanted to publish a baked tofu recipe for a long time, but I really couldn't find the time. Luckily, I took some time off and found an opportunity to get into the kitchen to prepare this fun and refreshing dish.
And for those who stayed in Israel during August (who are you?), you'll probably be happy to hear that you don't have to stand for hours in a scorching kitchen to prepare a delicious and healthy tofu dish.
The preparation process is very simple, and the dish itself is light and, of course, very healthy.
This dish can be excellent for a light lunch, a healthy snack for brunch, or even just as a savory nibble.
These bites contain a good amount of protein and iron thanks to the spinach, and they have an intense basil flavor that no one can resist. They are crispy, addictive, and can be enjoyed without guilt.
Each serving (without the beet puree) contains:
183 calories
10.3 grams protein
7 grams fat
300 mg calcium
3 mg iron
Written in collaboration with Noam Bachar, nutritionist and fitness coach
Baked Tofu Recipe with Lots of Basil and Spinach, Combined with Sweet Beet Puree
3 servings - approximately 25 bites
What you need:
1 package (300g) tofu
1 tablespoon unsweetened soy milk
1 bunch basil leaves, stems removed
1/2 cup frozen spinach (I couldn't find decent fresh spinach this season, so I used frozen)
1 clove garlic
1 tablespoon olive oil
3 tablespoons golden whole wheat breadcrumbs for filling
+ 1/2 cup golden breadcrumbs for coating
What to do?
Process the tofu in a food processor with the basil leaves, spinach, garlic, soy milk, and olive oil until a uniform mixture is obtained.
If your food processor struggles to blend all ingredients together, add one or two more tablespoons of soy milk.
Transfer the tofu mixture to a deep bowl and add the breadcrumbs, mixing well.
At this stage, a firm and dense mixture should be obtained.
Using wet hands, form into bite-sized pieces.
In a separate small bowl, pour the 1/2 cup breadcrumbs and roll the tofu bites you created until the breadcrumbs cover all sides of the nuggets.
Arrange the bites on a baking sheet and bake at high heat (180 degrees Celsius) for only 10 minutes.
Beet Puree
Ingredients:
1 large beet, peeled and quartered
3 tablespoons unsweetened soy milk
1 clove garlic
What to do?
Cook the beet in a pot with boiling water for about 10 minutes
or in the microwave for about 7 minutes
and blend thoroughly with the rest of the ingredients.
Adjust the amount of liquid to achieve your preferred texture.
Baked Tofu Recipe with Lots of Basil and Spinach
