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.
Details
- Author: CuisineSavvy
- Cuisine: Italian
- Course: Main Course
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Diet: Vegan
- Tags: Vegan, Gluten-Free, High-Protein, Italian
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 | -- |
| Saturated Fat | 2.5 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 300 mg | -- |
| Total Carbohydrate | 25 g | -- |
| Dietary Fiber | 5 g | -- |
| Total Sugars | 2 g | -- |
| Protein | 15 g | -- |
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.
External Recipes
- Chicken Milanese (Health Score: 60)
Allergens
Soy
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.