Pistachio Crusted Tofu
Pistachio crusted tofu is one of my favorite recipes; the textures and flavors are delightful and refreshing. The lemon and basil make this tofu have a summery feel. Tofu on it’s own doesn’t have a whole lot of flavor, so it’s best to pair it with flavorful foods, spices, and sauce. This recipe pairs well with Lemon Quinoa Sweet Potato Salad. A great option for a Meatless Monday!
Nutritional Spotlight: Soy
Tofu is a great source of protein– it varies based on the brand and consistency, but generally it’s about 8-12 grams of protein per 100 calories. It also contains a significant amount of all the essential amino acids (building blocks of protein) required for the body. According to registered dietitian Jack Norris’s analysis, the essential amino acid profile in tofu is comparable to that of milk and eggs. Tofu can also be a pretty good source of iron, magnesium, choline, and zinc. If you purchase calcium-set tofu, it is also a great source of calcium. Most of the fat in tofu comes from both polyunsaturated and monounsaturated fats— the kind of fats we want more of in our diets. Swapping foods rich in saturated fat with foods rich in polyunsaturated fat may help lower risk for heart disease.
- 2 packages of extra firm tofu (~14 oz each)
- 1 flax egg (1 tbsp ground flax + 3 tbsp water)
- 1 cup pistachios (without shells)
- 1/4 cup lemon juice
- 1 tsp dried dill weed
- 1/4 cup basil (fresh or dried)
- 2 tbsp water
- Preheat oven to 350F. Lay tofu out on a clean towel and lightly press out some of the water. Slice each block of tofu into 4 slices. Place them on a baking sheet and bake for ~15-20 minutes in the oven. (Optional to place the tofu on a skillet and lightly cook them over medium heat).
- In a bowl combine the ground flax with water. Allow it to sit for several minutes to thicken.
- In food processor, lightly pulse the pistachios until desired texture. Avoid overly blending if you don't want it to be super fine like flour. Pour the pistachios into the bowl with the ground flax.
- Blend together the lemon juice, dill, basil, and water. Then pour this picture into the bowl with the pistachios and flax and stir with a spoon.
- Remove the tofu from the oven and coat the tops with the pistachio mixture. Be sure to distribute evenly.
- Place the tofu back into the oven for another 10-15 minutes, or until the crust is desired texture. Avoid burning the crust.
- Serve the tofu with a side of leafy green veggies, roasted vegetables, and sweet potatoes or with my lemon quinoa sweet potato salad.