If you’re on the hunt for a healthy, plant-based dish that doesn’t skimp on flavor, these Maple Mustard Tofu Tenders are the perfect solution. Crispy on the outside, tender on the inside, and coated with a tangy-sweet glaze, these tofu tenders are a crowd-pleaser for kids and adults alike. Using wholesome ingredients like spelt flour and maple syrup, this recipe combines great taste with nutritious benefits. Whether served as a main dish or snack, these tenders will leave you feeling satisfied and nourished.
What You Need
Here’s a quick breakdown of the main ingredients that make this recipe special:
- Extra-firm tofu: The star of the dish, tofu offers a neutral base to absorb the delicious maple mustard flavors while providing plant-based protein.
- Spelt flour: A wholesome alternative to all-purpose flour that adds a nutty flavor and fiber to the breading.
- Plant-based milk: Creates a dairy-free buttermilk coating that helps the breadcrumbs stick perfectly.
- Panko breadcrumbs: Ensures an ultra-crispy texture without the need for frying.
- Maple syrup: Adds natural sweetness to the mustard glaze, balancing the tanginess.
How to Make
Making these tofu tenders is simple and fun:
- Prepare your tofu by pressing it to remove excess water and cutting it into strips.
- Set up a breading station with flour, buttermilk (plant milk + vinegar), and seasoned breadcrumbs.
- Coat each piece of tofu, ensuring a full, even breading.
- Bake the tenders in the oven until golden and crispy, flipping halfway through.
- Whisk together the glaze of maple syrup, Dijon mustard, and smoked paprika. Brush it on the baked tofu or serve as a dip.
Tasty Facts: Tofu
Tofu is a powerhouse of nutrition, offering high-quality protein while being low in calories. It’s packed with iron, calcium, and essential amino acids, making it an excellent choice for plant-based diets. Tofu is also cholesterol-free and can contribute to heart health and weight management when included in a balanced diet.
These Maple Mustard Tofu Tenders are not just a delicious option but also a nutritious addition to your meals. Try them today and enjoy a guilt-free, flavorful indulgence!
Maple Mustard Tofu Tenders
Ingredients
- 14 oz extra-firm tofu (pressed and cut into strips)
- 1 cup spelt flour
- 1 cup unsweetened plant-based milk
- 1 teaspoon apple cider vinegar
- 1 ½ cups panko breadcrumbs (or gluten-free breadcrumbs)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
Maple Mustard Glaze
- 2 tablespoon Dijon mustard
- 2 tablespoon pure maple syrup
- 1 teaspoon olive oil (optional)
- ½ teaspoon smoked paprika
Instructions
Prepare the tofu
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Press the tofu to remove excess water, then cut it into thick strips or "tenders."
Set up the breading station:
- Bowl 1: Place spelt flour.
- Bowl 2: Mix plant-based milk and apple cider vinegar; let it sit for 2-3 minutes to create a buttermilk effect.
- Bowl 3: Combine breadcrumbs, garlic powder, smoked paprika, salt, and black pepper.
- Bread the tofu: Dip each tofu strip into the spelt flour, then into the milk mixture, and finally coat it evenly with the seasoned breadcrumbs. Place the tenders on the prepared baking sheet.
Bake
- Bake for 20 minutes, flipping halfway through, until the tenders are golden and crispy.
- Prepare the glaze: While the tofu is baking, whisk together the Dijon mustard, maple syrup, olive oil (if using), and smoked paprika in a small bowl.
- Glaze and serve: Brush the baked tenders with the maple mustard glaze or serve it as a dipping sauce on the side. Garnish with fresh parsley if desired.
Leave a Reply