Pistachio Crusted Tofu

Vegetarian
Vegan
Dairy Free
Health score
10%
Pistachio Crusted Tofu
40 min.
4
294kcal

Suggestions


Are you ready to elevate your plant-based meals with a delightful twist? Introducing our Pistachio Crusted Tofu, a dish that perfectly balances flavor, texture, and nutrition. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to your dining table. With a preparation time of just 40 minutes, it’s an ideal choice for busy weeknights or a special gathering with friends and family.

The star of this dish is the tofu, which is marinated in a savory blend of low-sodium soy sauce and spicy mustard, ensuring each bite is packed with flavor. The real magic happens when the tofu is coated in a crunchy mixture of pistachios and whole wheat bread crumbs, creating a satisfying crust that contrasts beautifully with the soft, tender tofu inside. Baked to golden perfection, this dish is not only delicious but also a healthier alternative to traditional fried options.

With only 294 calories per serving, you can indulge guilt-free while enjoying a rich source of protein and healthy fats. Serve it as a side dish or make it the centerpiece of your meal, paired with your favorite sauce for an extra burst of flavor. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based dishes into your diet, this Pistachio Crusted Tofu is sure to impress and satisfy your taste buds!

Ingredients

  • 0.3 teaspoon chili paste depending on your taste pref 
  • servings pepper to taste
  • 0.5 teaspoon soy sauce low sodium
  • tablespoons maple syrup 
  • 0.5 cup pistachios 
  • tablespoons spicy brown mustard 
  • tablespoons peach preserves 
  • 14 ounces spicy tofu 
  • tablespoon veganaise 
  • 1.5 tablespoons citrus champagne vinegar 
  • 1.5 slices bread whole wheat

Equipment

  • food processor
  • bowl
  • baking sheet
  • paper towels
  • oven

Directions

  1. Cut the tofu into 8 1/2-inch slices and dry them lightly with paper towels.
  2. Brush both sides of the tofu with the 2 tablespoons soy sauce and set aside to marinate for at least 10 minutes. While the tofu is marinating, place the bread into the food processor and pulse into fine crumbs. Measure out 1 cup of crumbs into a wide, shallow bowl. (Save any remaining crumbs for another use.) Pulse the pistachios in the processor until they are reduced to fine crumbs.
  3. Add them to the bread crumbs along with a generous grating of black pepper, and mix well. In another shallow bowl, combine the mustard, syrup, soy sauce, and mayo. Dip a slice of tofu into the mustard mixture, lightly coating all sides; then place it into the bread crumbs, sprinkle crumbs over the top and sides, and lightly press them into the tofu.
  4. Place on the prepared baking sheet. Repeat with all slices of tofu.
  5. Put the tofu into the oven and bake for 20 minutes, or until bread crumbs are golden brown.
  6. Serve with the sauce of your choice, such as the Easy Sweet and Sour Sauce below.

Nutrition Facts

Calories294kcal
Protein18.33%
Fat42.89%
Carbs38.78%

Properties

Glycemic Index
64.55
Glycemic Load
11.5
Inflammation Score
-2
Nutrition Score
8.1834783294927%

Flavonoids

Cyanidin
1.13mg
Catechin
0.55mg
Epigallocatechin
0.32mg
Epicatechin
0.13mg
Epigallocatechin 3-gallate
0.06mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:294.21kcal
14.71%
Fat:14.24g
21.9%
Saturated Fat:1.7g
10.61%
Carbohydrates:28.96g
9.65%
Net Carbohydrates:25.43g
9.25%
Sugar:15.34g
17.05%
Cholesterol:0mg
0%
Sodium:182.59mg
7.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.69g
27.38%
Manganese:0.69mg
34.7%
Calcium:176.94mg
17.69%
Vitamin B6:0.29mg
14.7%
Fiber:3.53g
14.1%
Vitamin B1:0.2mg
13.24%
Iron:2.31mg
12.84%
Copper:0.25mg
12.34%
Phosphorus:110.36mg
11.04%
Vitamin B2:0.19mg
11.02%
Selenium:6.65µg
9.5%
Magnesium:33.85mg
8.46%
Potassium:236.02mg
6.74%
Zinc:0.66mg
4.39%
Folate:14.75µg
3.69%
Vitamin B3:0.73mg
3.67%
Vitamin E:0.46mg
3.06%
Vitamin C:2.29mg
2.77%
Vitamin B5:0.18mg
1.81%
Vitamin A:70.62IU
1.41%
Vitamin K:1.1µg
1.05%