Meatless Monday- Battered & Baked Tofu: Revisited [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Yields: 48 pieces
Serves: 8
Prep: 30 mins + 6-12hrs (marination)
Tofu Assembly: 20-25mins
Cooking Time: 30-35mins
Cooling: 5 mins
Type: Main meal, snack
Tools: Heavy plates, kitchen paper, chopping board, sharp knife, small measuring jug, casserole dish, 2* bowls, 2* baking trays, silicone mat or parchment paper, cooling rack

Notes: This recipe contains: B-Vitamins, Vitamin E, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving is low in added sugar, salt and saturated fats!

Well, as you might have guessed… tofu is always on the menu in our house, at least once a week! If you haven’t been keeping up with what we have been getting up to with this lovely plant-based food over the last year, then you should check out our recipe index here! We have been trying to inspire and improve the overall opinion of tofu; it’s not just a rubbery mass, it’s nutritious, awesome and its cooking possibilities are endless!  

So you might remember when we introduced our first batch of battered tofu to you in the form of a stir-fry last year (also known as our Battered tofu & Vegetable Stir-fry) or when we used this battered tofu in a tasty, healthy and oriental version of Sweet And Sour Battered Tofu w/Rice? Well if not, we decided to try and upgrade it with a marination step…as all tofu can benefit from this! It doesn’t necessary add that much time on to your overall prep either; once the tofu is drained and pressed, just marinade it whilst you sleep and you’re good to go!

The result: it has added some extra flavour and inspired us to use them in more than just stir-fries! A crispy, light and tasty batter makes this tofu easily enjoyed in a wrap with a tasty sauce or spread, for yourself or your little one as a snack (as you can always pretend it’s a new kind of ‘chicken nugget’!), used as some tasty finger foods in your upcoming picnics (just don’t forget your dips!), or as we have incorporated them previously, as part of a main meal in a sauce. A sauce or dip is the key, especially with reheating leftovers; the batter (although tasty) can go a bit dry, so the use of a sauce or a dip transforms these battered lovelies into a tasty meal or snack. 

Some other good things to note include

  • Any type of DF milk or starch should be fine. We used some unsweetened almond milk and potato starch for their neutral taste, low cost and seemingly effortless and versatile use and availability in our kitchen.
  • Adjust and adapt the dry seasoning (or tofu marinade) to taste or use your preferred ‘tried and true’ recipes.
  • Need a completely GF option? Use some tamari sauce instead of our recommended soya sauce.
  • The tofu marinade we used is actually one from a previous recipe: Marinated Tofu & Veggie Skewers w/ A Peanut Satay
  • If you’re halving the amount of tofu, you’ll save yourself 10mins!
  • There is enough marinade and batters for two firm blocks of tofu. 
  • Allow them to cool on the baking trays for at least 5 mins before serving and allow them to cool completely before storing in the fridge.
  • When reheating, use the oven where possible, as the batter can go a little soggy after it’s been in the fridge for a few days.

Happy cooking everyone! 🙂

 

Ingredients
800g Firm Tofu (= 2 tetrapaks)
Low-fat cooking oil
Tofu Marinade
3 tbsp     Sesame oil
3 tbsp     Walnut oil
2 tbsp     Rice vinegar
3 tbsp     Soya sauce (*reduced salt)
1½ tbsp   Maple syrup
1 tsp        Ground ginger
1/8 tsp    Asafoetida
Dry Batter
100g    Plain GF flour
20g      Corn flour
2-3g     Garlic salt
2g         Onion Powder
2g         Sweet Paprika
1/8 tsp  Salt & ground black pepper
Wet Batter
90g       Potato starch
120ml    Unsweetened DF Milk (8 tbsp)

Need an easy-print recipe? Print here. 🙂


Directions

1. Drain and press the tofu between two heavy and/or weighted plates (or chopping boards) to express any excess water. Leave for 30 mins. Tip: Try sandwiching the tofu between a few sheets of kitchen paper to help absorb some of the excess liquid. 

2. In the meantime, make the tofu marinade. Place 3 tbsp sesame oil, 3 tbsp walnut oil, 2 tbsp rice vinegar, 3 tbsp soya sauce, 1½ tbsp maple syrup, 1 tsp ground ginger and 1/8 tsp asafoetida into a large measuring jug. Whisk until thoroughly combined.

3. When the tofu is ready, drain away any excess water. Place the tofu onto a chopping board and chop into ½ cm rectangular pieces. Tip: We made six cuts (width wise) and four cuts (lengthwise). Layer the tofu into the base of a large casserole dish. Pour over the marinade. Tip: To help evenly distribute the marinade, pour a little into the casserole dish first before layering the tofu. Cover with some kitchen film. Refrigerate for 6-12 hrs. Tip: If possible, turn the tofu over at least once whilst it’s marinating.

4. Prepare your dry batter. Place 100g GF flour, 20g corn starch, 2-3g garlic salt, 2g onion powder and 2g sweet paprika into a small bowl. Season with a little salt and a few grinds of black pepper to taste. Stir and whisk until combined. Prepare the wet batter. Place 90g potato starch and 120ml DF milk into a separate bowl. Whisk until combined.

5. Preheat the oven to 200°C/400°F. Line two baking trays with silicone mats or a sheet of parchment paper. Spray each tray with some low-fat cooking oil. Dip a piece of marinated tofu into the wet batter, thoroughly coating it in the mixture. Tip: It’s just a quick dip; you do not need to soak it. Next, dip and gently press the tofu into the dry batter until all of its sides are covered. Tip: The faster you can complete these steps, the less ‘coagulated’ batter will form on your fingers!  Place the battered tofu onto the baking tray. Repeat until all tofu is battered.

6. Place the trays onto the middle and lower oven shelves. Bake for 15mins. Remove. Turn the tofu over. Place the trays back into the oven (switching the shelf positions of the trays). Bake for a further 15-20 mins or until cooked and the lightly golden. Remove. If possible, allow the tofu to cool on the tray for 5mins before serving.

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 5 days. 

 

Do you love tofu as much as we do?! What’s your favourite way to cook it? Do you make your own tofu? We’d love to hear all about it! 🙂

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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