Herb crusted tofu with crispy kumara chips and rainbow slaw
Prep
20 min
Cook
40 min
Serves
4
Skill
Prep
20 min
Cook
40 min
Serves
4
Skill
A delicious, wholesome vegetarian take on a fish and chips picnic, by nutritionist Jacqueline Alwill brownpapernutrition.
Looking for more plant-based meal ideas the family will love? Try these quick, healthy and tasty recipes and tips from readers and nutrition experts.
Ingredients
480-500g hard tofu, sliced into 1cm thick x 4cm long pieces
Tofu marinade:
- ⅔ cup water
- ¼ cup tamari or soy sauce
- 3 tsp ground smoky paprika
- 1 ½ Tbsp nutritional yeast
- 2 tsp dried oregano leaves
- 2 tsp hot english or dijon mustard
Tofu crumb:
- 3 Tbsp wholemeal spelt flour
- 2 free range eggs*, whisked
- ⅔ cup sourdough or wholemeal breadcrumbs
- 3 Tbsp finely chopped fresh herbs (parsley, dill, chives)
- Extra virgin olive oil spray
Kumara chips:
- 400-500g kumara
- 3 tsp arrowroot or tapioca flour
- 1 ½ Tbsp extra virgin olive oil
To serve: Rainbow coleslaw or your favourite combination of raw vegetables, dairy free tartare sauce or your favourite fish and chip sauce to dip the crumbed tofu pieces in, if desired.
Nutrition per serving
2570 kJ
energy kj
35 g
protein
4 g
saturated fat
20.6 g
dietary fibre
51 g
carbohydrate
23 g
sugars
755 mg
sodium
Method
- Whisk together the ingredients for the tofu marinade in a bowl. Place tofu pieces in a container and pour marinade over the top. Toss to coat tofu pieces and marinate for approximately 10-15 minutes.
- Whilst tofu marinates, heat oven to 200°C and line 2 baking trays with greaseproof paper. Slice kumara in 1cm thick sticks or chips. Place in a bowl and sprinkle arrowroot flour over the kumara, then toss to coat. Spread over one baking tray, drizzle with extra virgin olive oil and place in oven to cook for 30-40 minutes, turning the chips half way so they become crispy all over.
- Crumb the marinated tofu. Lay 4 bowls out on the bench. Add spelt flour to 1 bowl, whisk eggs into the 2nd bowl, add breadcrumbs and fresh chopped herbs to the 3rd bowl and leave the 4th bowl empty ready for the final crumbed tofu. Once tofu is marinated, coat with flour, dip and coat in the egg and roll through the crumb. Repeat with all marinated tofu pieces. (Discard the remaining marinade if not using or be creative and use it for another dish!).
- Place tofu pieces on the 2nd baking tray, spray all over with extra virgin olive oil and place in oven to bake with the kumara for 20 minutes, turning at half way to ensure even baking.
- Once kumara chips and tofu are cooked, serve with a delicious rainbow slaw and your choice of tartare style sauce to dip the crumbed tofu.
480-500g hard tofu, sliced into 1cm thick x 4cm long pieces
Tofu marinade:
- ⅔ cup water
- ¼ cup tamari or soy sauce
- 3 tsp ground smoky paprika
- 1 ½ Tbsp nutritional yeast
- 2 tsp dried oregano leaves
- 2 tsp hot english or dijon mustard
Tofu crumb:
- 3 Tbsp wholemeal spelt flour
- 2 free range eggs*, whisked
- ⅔ cup sourdough or wholemeal breadcrumbs
- 3 Tbsp finely chopped fresh herbs (parsley, dill, chives)
- Extra virgin olive oil spray
Kumara chips:
- 400-500g kumara
- 3 tsp arrowroot or tapioca flour
- 1 ½ Tbsp extra virgin olive oil
To serve: Rainbow coleslaw or your favourite combination of raw vegetables, dairy free tartare sauce or your favourite fish and chip sauce to dip the crumbed tofu pieces in, if desired.
Nutrition per serving
2570 kJ
energy kj
35 g
protein
4 g
saturated fat
20.6 g
dietary fibre
51 g
carbohydrate
23 g
sugars
755 mg
sodium
- Whisk together the ingredients for the tofu marinade in a bowl. Place tofu pieces in a container and pour marinade over the top. Toss to coat tofu pieces and marinate for approximately 10-15 minutes.
- Whilst tofu marinates, heat oven to 200°C and line 2 baking trays with greaseproof paper. Slice kumara in 1cm thick sticks or chips. Place in a bowl and sprinkle arrowroot flour over the kumara, then toss to coat. Spread over one baking tray, drizzle with extra virgin olive oil and place in oven to cook for 30-40 minutes, turning the chips half way so they become crispy all over.
- Crumb the marinated tofu. Lay 4 bowls out on the bench. Add spelt flour to 1 bowl, whisk eggs into the 2nd bowl, add breadcrumbs and fresh chopped herbs to the 3rd bowl and leave the 4th bowl empty ready for the final crumbed tofu. Once tofu is marinated, coat with flour, dip and coat in the egg and roll through the crumb. Repeat with all marinated tofu pieces. (Discard the remaining marinade if not using or be creative and use it for another dish!).
- Place tofu pieces on the 2nd baking tray, spray all over with extra virgin olive oil and place in oven to bake with the kumara for 20 minutes, turning at half way to ensure even baking.
- Once kumara chips and tofu are cooked, serve with a delicious rainbow slaw and your choice of tartare style sauce to dip the crumbed tofu.