This crispy-on-the-outside and slightly-meaty-on-the-inside baked crispy tofu is absolutely delicious smothered in gravy made by using the leftover marinade sauce.
I was told by my husband that this recipe reminded him of country-fried steak. Wasn’t expecting that, and he really liked it!
Protein in Tofu
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids.
Tofu is thus a good protein source, due both to the amount and nature of the protein it contains. The protein content is higher in firm types of tofu than in softer types.
According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.” —LiveStrong
What makes this recipe so delish is the breading made with whole grain flour, corn meal, nutritional yeast, onion powder, salt, & pepper.
Using vegan marinade to make gravy
I love not having to waste the marinade sauce the way I used to when working with meat. It always had to be thrown out, but not this marinade!
While the tofu is baking, take leftover marinade and add 1 Tbsp of flour, cornstarch, or arrowroot powder and whisk together. Place in microwave for approximately 1-2 minute, stirring occasionally to thicken into gravy. Pour over oven-baked Tom Tofu and serve immediately.
HINT: Freezing the tofu ahead of time and defrosting will change the texture and make it much more firm.
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Recipe from Dr. Neal Barnard’s book, Breaking the Food Seduction.
What followers are saying
Made this tonight. It turned out good. The gravy made from the marinade was outstanding. I will be making that again for sure just by itself for potatoes or rice.”–Tammy G.
Is tofu healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Other Great Plant-Based Main Courses
Plant-Based Vegan Starter Kits $27
Marinade & Tofu
- 1 pkg firm tofu, rinsed and patted dry
- 3/4 cup water
- 3 Tbsp low-sodium soy sauce or tamari
- 3 Tbsp nutritional yeast flakes
- 1/2 tsp poultry seasoning
- 1/2 tsp ground coriander
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 cup whole wheat flour, or other whole grain flour
- 1/4 cup yellow corn meal
- 1/4 cup nutritional yeast flakes
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/8 tsp pepper
- Cut tofu into eight 1/2" thick slices. Place in a wide, shallow mixing bowl. HINT: Freezing the tofu ahead of time and defrosting will change the texture and make it much more firm.
- Whisk together marinade ingredients.
- Pour mixture over tofu. Turn slices over so all sides are well covered. Cover bowl and place in refrigerator. Let marinate several hours or overnight. Turn slices over occasionally or spoon marinade over them from time to time.
- When ready to cook, preheat oven to 400 degrees. Line a baking sheet with parchment paper and set aside. If you have an air fryer, these do very well cooked at 400 degrees for 20 minutes.
- Combine ingredients for coating mix in bowl and whisk together well.
- Remove each slice of tofu from marinade one at a time and dredge in coating mix, covering it well all over.
- Place on prepared baking sheet as soon as it is coated. Mist the tops lightly with water bottle. I sprinkle the tops of mine with paprika or smoked paprika.
- Bake until they are golden brown, about 20 minutes.
- While they are baking, take leftover marinade and add 1 Tbsp of flour, cornstarch, or arrowroot powder and whisk together. Place in microwave for approximately 1-2 minute, stirring occasionally to thicken into gravy. Pour over oven-baked Tom Tofu and serve immediately.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 114 Total Fat: 2.1g Carbohydrates: 16.7g Fiber: 5.5g Protein: 11.4g