- 200 g tofu
- 500 g water
- 1 vegetable bouillon cube
- 2 tablespoons soy sauce
- 100 g cornstarch
- 50 g oat flour
- 3 tablespoons nutritional yeast
- 1 teaspoon coconut sugar
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon sweet paprika
- pinch of cayenne pepper
- olive oil, for the frying
- fresh thyme, to serve
- vegan mayonnaise, to serve
- vegan cayenne mayonnaise, to serve
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Cut the tofu into 8 even pieces and place them into a bowl in the freezer.
- In a saucepan over medium heat, add the water with the vegetable cube, the soy sauce, and let it come to a boil until the bouillon cube is dissolved. Mix well, transfer into a bowl and let it cool completely.
- At the same time, add the cornstarch into a bowl, and in a second bowl, mix the oat flour, nutritional yeast, coconut sugar, garlic, onion, paprika, and cayenne pepper.
- Take the tofu pieces out of the freezer and add them into the bowl with the vegetable cube so that they are completely covered.
- Allow 30 minutes for the tofu to be marinated.
- Dredge the tofu pieces one by one into the bowl with the cornstarch and bread them.
- Dip them in the broth again and dredge in the cornstarch once more.
- Dip them in the broth one more time, and lastly, dredge them well in the oat mixture.
- Heat a frying pan over medium heat and add olive oil of about 1 cm depth.
- Saute the pieces for 1-2 minutes on each side, until golden.
- Remove from the frying pan, sprinkle with fresh thyme, and serve them hot along with the vegan mayonnaises.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.
*To calculate nutritional table data, we use software by