A crispy, protein-filled snack that can be eaten alone or added to dishes. Perfect dish for hungry vegan teenagers as a good source of protein, calcium and iron needed for growth and development.
Serves: 4
Dietary: suitable for, e.g. vegan, vegetarian, nut-free, wheat-free, gluten-free, milk-free.
Preparation time: 25 minutes
Cooking time: 30 minutes
INGREDIENTS
1 block firm tofu, drained, pressed and cubed
1 Tbsp vegetable oil
1 ½ Tbsp cornflour
½ tsp onion powder
¼ tsp paprika
1 pinch salt (optional)
METHOD
- Ensure the tofu is drained of liquid by pressing the block between two plates, with a kitchen towel on the top and bottom of the tofu. A heavy item, such as a can of beans, on top of the plate, will help push the liquid out.
- Preheat oven to 180˚C. Cube the pressed tofu into 1-inch chunks and add to a large bowl with oil.
- Mix together and then sprinkle over the cornflour, again mixing to coat the tofu.
- Finally, add the seasoning and toss it together.
- Lay the tofu onto parchment paper on a large baking tray, ensuring the tofu is spread out with space between each cube.
- Bake for 30-35 minutes, turning halfway, until crispy.
This recipe has been donated by Olivia Booker, Student Nutritionist.
NUTRITION INFORMATION
Per serving:
Total calories: 153 kcal
Fat: 8.8 g
Saturated Fat: 1.0 g
Carbohydrate: 8.8 g
Total sugar: 0 g
Fibre: 0.6 g
Protein: 9.5 g
Salt: 0.15 g
NUTRITION FACTS
- This tofu snack is an excellent source of protein, calcium and iron. Teenagers need protein for muscle growth, calcium for bone growth and iron for energy metabolism and blood formation.
- Protein helps satiety, by making you feel fuller for longer.
VARIATIONS
- Sprinkle with herbs, such as chives chilli flakes, for extra flavour and colour.
- Swap vegetable oil for sesame seed oil and sprinkle with sesame seeds.
© 2021 The Caroline Walker Trust
Checked by Kathy Lewis, Registered Nutritionist
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