Oil-free Vegan Fried Tofu Recipe

Here's a Fried Tofu Recipe without a single drop of oil!

Whole Food Plant Based Fried Tofu Recipe

Course: Side Dish for Course 3: Grain Dish for Lunch & Dinner Meals
Cuisine: Oriental Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 people

INGREDIENTS

200g / 1 block Tofu
1 tbsp Apple Cider Vinegar
1/2 tsp Red Chili Powder
1/2 tsp Black Pepper Powder
1 tso Dried Oregano Leaves
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

1. Slice tofu into long, thin slices.
2. Mix apple cider vinegar, red chili powder, black pepper powder, dried oregano, and miso paste into a paste.
3. Smear the spice mix over each slice of tofu.
4. Arrange on a steel wire mesh tray and bake at 180 deg C for 10 to 15 minutes until crisp but not browned. See Nutrition Science Highlights for details.
5. Serve fresh with Potato Cheese Dip!

Plant Based Chef Pro Tips for Best Fried Tofu Recipe

1. Add jeera, dhaniya, and turmeric powder to the spice mix to create Indian flavours.
2. Add nutritional yeast for a cheesy flavour.

Nutrition Science Highlights for WFPB Whole Wheat Sandwich Recipe

1. What's wrong with roasting? The brown color we get on roasting whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can reduce the formation of these compounds by roasting peanuts mildly, on a low flame.
2. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
3. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
4. Is tofu healthy? Although tofu is technically a processed food (Soya fiber is strained out while making tofu), it is still beneficial for health! That's how amazing legumes are. Eat as much as you like, as long as it isn't roasted and browned, because that has carcinogenic compounds. Whole soya is even healthier than tofu!
5. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!
6. Is vinegar healthy? Technically, vinegar is not a whole plant food. However, it has been shown to be beneficial for those who are consuming an unhealthy diet, and neutral for those consuming a healthy diet. Because of this, it is classified as an honorary green light food in our mentor Dr. Greger's traffic light system, and you can consume it as often as you like.