Baked Coconut-Crusted Tofu W/ A Tropical Salad [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep: 40 mins
Cooking Time: 25-30 mins
Type: Main Meal

Notes: This recipe contains: B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugars and has a moderate quantity of fats.

Are you in the mood for something ‘coconutty’ and fruity?! Well get your forks and knives ready folks, as we’ve only gone and whipped up some crispy coconut-crusted tofu, served along side a mild tropical salad and some coconut and lime-infused rice. It’s another great addition to our range of battered and/or baked tofu

This recipe is great! It’s full of delicious and vibrant flavours and colours, including the smell of lime…which in our opinion can make anyone feel happy! 🙂 It’s worth noting that our tofu had a mild coconut taste. If you prefer things more ‘coconutty’, try adding more desiccated coconut than flour into the dry mixture, or some coconut milk powder into the wet batter (about one tablespoon should help), or one final suggestion would be to try using some coconut flour instead of standard/plain flour. 

We hope that everyone enjoys our crispy coconut tofu & juicy tropical salad as much as we did!

Happy cooking everyone!

 

 

Ingredients

 

Directions

Drain and press the tofu between two heavy plates or chopping boards. Leave it for 20-30 mins to help remove some of the excess water.

 

In the meantime, prepare the batters. Place 1(heaped) tbsp desiccated coconut, 2g sesame seeds, 60g flour (*of your choice/see above for recommendations), 5g ground ginger and 1g garlic salt into a wide bowl. Season with a couple grinds of black pepper. Whisk with a fork until combined. NB: This is your ‘dry batter’.

We used a pasta bowl.

 

 

Place about 45g potato starch and 60ml coconut milk into a separate bowl. Whisk together until the starch is completely dissolved. NB: This is your ‘wet’ batter.

Make sure it’s wide enough to lay a wedge of tofu.

 

 

Prepare the rice ingredients. Place 200g rice into a sieve and rinse under cold water. Transfer it into a large, non-stick pot. Leave for the moment.

 

 

Wash the lime; grate 1 tbsp of lime zest and juice the lime. Have 200ml of coconut milk mixed with 200ml of vegetable stock in a large measuring jug, 3-4g ground ginger mixed with a pinch of sugar(*optional) and 1 kaffir leaf ready.

 

Preheat the oven to 220C/425F. Drain the water off the tofu and pat it dry with some kitchen roll or a clean tea towel.

 

 

Place the dried tofu onto a chopping board and chop it into six wedges.

Directions: starting from the top left going clockwise!

  • Line a baking tray with a silicone mat or some parchment paper.
  • Dip each wedge of tofu into the wet batter (one at a time) until thoroughly coated.
  • Place it into the dry mixture; gently press all sides into the mixture until thoroughly coated. Place each prepared piece of tofu onto the baking tray. Spray lightly with some low-fat cooking spray (if desired).
  • Place the tray onto the top oven shelf. Bake for about 25 mins or until lightly browned and crispy around the edges; turning once. Remove.

 

Baked tofu. 🙂

 

 

Prepare the rice. Place half of the zest, coconut milk mixture, 3-4g ground ginger and a pinch of sugar (if using) and kaffir leaf into the pot (do not add the the lime juice at this stage). Mix together. Cover with a lid and bring to a boil. Reduce to a simmer and cook for about 20-25 mins or until the rice has absorbed the liquid. Remove from the heat but do not remove the lid until serving.

 

 

In the meanwhile, prepare the salad ingredients. Wash, trim the ends and carefully remove the vein and seeds from the chilli (keep intact if your prefer things heated!).

 

 

 Peel and finely chop the red onion. Wash, remove the coriander leaves from its stem and roughly chop them. Open the tin of pineapple; remove the pineapple and reserve the juice. Chop the pineapple into cubes. Peel and then remove the stone from the avocado; chop into small chunks. Peel the mango and then remove the flesh from the stone; chop it into rough chunks.

 

 

Steam the green beans. Drain. Allow to cool.

 

 

Place the chilli, red onion, coriander, pineapple, mango, beans, 1/2 of the lime juice, the remaining lime zest, 2 tbsp rice vinegar and 3 tbsp pineapple juice into a large mixing bowl. NB: Do not add the avocado just yet.

 

 

Gently mix together. Add the avocado right before serving. Gently mix to combine.

The avocado will go a bit slimy in the salad, so it’s best to add it just before serving!

 

Fluff the grains of rice with a fork, remove the kaffir leaf and pour over the remaining lime juice just before serving. NB: If desired, add some additional chopped coriander to the rice before serving.

 

 

Serve the tofu and rice warm next to the salad, or spoon the salad over the tofu!

If desired, pour some additional pineapple juice over the tofu!

 

Enjoy!

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Recipe updated: 19/02/16
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6 thoughts on “Baked Coconut-Crusted Tofu W/ A Tropical Salad [Vegan & Gluten Free]

  1. Reblogged this on goodmotherdiet and commented:
    Happy Monday! I have been travelling but didn’t want to leave you without inspiration for your Meatless Monday. This recipe for Coconut Crusted Tofu from Eat2Health Blog looks delicious! I will have to try it once my life settles back down a bit. We leave for soggy Charleston on Wednesday for a Wedding (my son, Eric, and ‘my future daughter, Hannah Grace)! We couldn’t be more excited. Perhaps there will be more Southern inspiration ahead…J

    Liked by 1 person

  2. This looks delicious! I love the idea of coconut crusted tofu. I will definitely try this recipe. I am travelling the rest of the week so would like to repost this for Meatless Monday if you don’t mind. I think my readers will really like this.

    Liked by 1 person

    1. Hi Joyce, thanks for stopping by! Tofu is so versatile, and it really is only what you make of it; both delicious and satisfying in this case! 🙂 Ooo, where are you off too?? Sure, we never mind a reblog; that’s really kind of you. We hope that everyone does it enjoy it as much as we did! Have a great weekend. 🙂

      Like

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