A Plant-Based Powerhouse
Don't be fooled by the overuse of katsu sauce in this photo (I never said I was a photographer or a food stylist!) This vegetarian/vegan Katsu is just as wonderful as a 'real chicken' katsu. With everyhing you could imagine and all the satisfaction of that crunchy exterior and tender interior in a plant-based protein powwerhouse. Enter Crispy Tofu Katsu—a dish that's not only delicious but also packed with protein, perfect for fueling your workouts and supporting your fitness goals. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this recipe is a game-changer.
Why Tofu?
Tofu is a versatile protein source that’s low in calories, rich in essential amino acids, and an excellent source of iron, calcium, and other minerals. For those of you hitting the gym regularly, tofu can help in muscle recovery and provide a steady energy release. Plus, it’s a fantastic blank canvas, absorbing flavors beautifully and providing a satisfying texture when prepared right.
Ingredients
For the Tofu Katsu:
280g firm tofu, drained and pressed
50g plain flour
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and black pepper, to taste
100ml unsweetened plant-based milk (such as soy or almond)
35g panko breadcrumbs
1 teaspoon smoked paprika (optional, for extra flavor)
2 tablespoons vegetable oil (for frying)
For the Katsu Sauce:
2 tbsp soy sauce (or tamari for gluten-free)
2 tbsp Worcestershire sauce (make sure it’s vegan)
1 tbsp tomato puree
1 tbsp white wine vinegar
1 tbsp brown sugar or maple syrup
1 tsp grated ginger
1 garlic clove, minced
Instructions
1. Prep the Tofu:
Start by draining your tofu. Press it for at least 15-20 minutes to remove excess moisture. This step is crucial for achieving that perfect crispy texture.
Once pressed, slice the tofu into even cutlets—about 1 cm thick should do the trick.
2. Set Up Your Breading Station:
In one shallow dish, combine the flour, garlic powder, onion powder, salt, and pepper.
In a second dish, pour your plant-based milk.
In a third dish, mix the panko breadcrumbs with smoked paprika for an extra kick.
3. Coat the Tofu:
Dip each tofu slice into the flour mixture first, ensuring an even coating.
Next, dip the floured tofu into the plant-based milk, allowing any excess to drip off.
Finally, press the tofu into the panko breadcrumbs, ensuring all sides are well-coated. For an extra crispy crust, you can double-dip: return the tofu to the milk and breadcrumbs for a second coat.
4. Cook the Tofu Katsu:
Heat a good amount of oil in a large frying pan over medium heat. The oil should be hot enough that a breadcrumb dropped into it sizzles.
Carefully add the tofu cutlets to the pan, cooking for 3-4 minutes on each side until golden and crispy. Avoid overcrowding the pan—cook in batches if necessary.
Once cooked, transfer the tofu to a plate lined with paper towels to drain any excess oil.
5. Make the Katsu Sauce:
While the tofu is cooking, combine all the sauce ingredients in a small saucepan.
Bring the mixture to a simmer over low heat, stirring until the sugar has dissolved and the sauce has thickened slightly. This should take about 5 minutes.
6. Serve:
Serve your crispy tofu katsu with a generous drizzle of katsu sauce. Traditionally, katsu is served with shredded cabbage and steamed rice, but feel free to get creative! A side of roasted sweet potatoes or a fresh green salad would complement the tofu katsu beautifully.
Nutritional Benefits
This Crispy Tofu Katsu is more than just comfort food—it’s a balanced meal that can support your fitness journey. Each serving is packed with plant-based protein, essential for muscle repair and growth. The healthy fats from the cooking oil provide a good energy source, while the fibre-rich sides like cabbage and rice keep you full and satisfied.
Final Thoughts
Whether you’re prepping for a big workout or just need a quick, nutritious meal after a long day, this Crispy Tofu Katsu fits the bill. It's a delightful twist on a classic dish that proves plant-based eating can be both hearty and delicious. Give it a try and see how this recipe becomes a staple in your meal rotation!
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