Vegan Tofu Milanese
A plant-based twist on the classic Milanese, using high-protein tofu and a flavorful breadcrumb coating. Served with a simple spinach and tomato salad, this dish is both satisfying and nutritious.
Allergens:Soy
Details
- Author: CuisineSavvy
- Cuisine: Italian
- Course: Main Course
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Diet: Vegan
Nutritional Values
This vegan version of Milanese uses high-protein tofu and chickpea flour, providing a boost of protein and fiber. The use of neutral oil keeps it light, while the salad adds fresh vegetables and healthy fats from olive oil.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 kcal | -- |
| Total Fat | 20 g | 26% |
| Saturated Fat | 2.5 g | 13% |
| Sodium | 300 mg | 13% |
| Total Carbohydrate | 25 g | 9% |
| Dietary Fiber | 5 g | 18% |
| Total Sugars | 2 g | -- |
| Protein | 15 g | 30% |
Ingredients
Instructions
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Vegan Tofu Milanese A plant-based twist on the classic Milanese, using high-protein tofu and a flavorful breadcrumb coating. Served with a simple spinach and tomato salad, this dish is both satisfying and nutritious. Ingredients [ ] 1/3 block (about 7.5 ounces [200g]) high protein tofu [ ] 1/2 cup (60g) fine breadcrumbs [ ] Pinch of salt and pepper [ ] 1/4 teaspoon paprika [ ] 1/4 teaspoon dried parsley [ ] 1/4 teaspoon garlic powder [ ] 1/8 cup (15g) chickpea flour [ ] 2 tablespoons water [ ] 3 tablespoons neutral oil (canola, vegetable, peanut) [ ] Simple Salad [ ] 1 cup spinach (about 35g) [ ] 1/3 lemon, juiced [ ] 1/2 tablespoon olive oil [ ] Pinch of garlic powder and salt, to taste [ ] 5 tomatoes, halved [ ] Few slices vegan parmesan [ ] Serve with lemon Instructions [ ] 1. Prepare the tofu by pressing it to remove excess moisture. Cut into thin slices, about 1/4-inch thick. [ ] 2. In a shallow bowl, mix the chickpea flour and water to create a batter. [ ] 3. In another bowl, combine breadcrumbs, salt, pepper, paprika, dried parsley, and garlic powder. [ ] 4. Dip each tofu slice into the chickpea batter, then coat with the breadcrumb mixture, pressing gently to adhere. [ ] 5. Heat the neutral oil in a pan over medium-high heat. Fry the tofu slices until golden brown on both sides, about 3-4 minutes per side. [ ] 6. For the salad, combine spinach, tomatoes, olive oil, lemon juice, garlic powder, and salt in a bowl. Toss well and top with vegan parmesan slices. [ ] 7. Serve the Vegan Tofu Milanese with the simple salad and lemon wedges on the side. https://www.cuisinesavvy.com/recipe/vegan-tofu-milanese
External Recipes
- Chicken Milanese (Health Score: 60)
HealthScore: 70
The use of tofu and chickpea flour increases protein and fiber, while the salad adds fresh greens and healthy fats, making this a balanced and nutritious meal.