Broccoli And Tofu Cutlets Recipe

I absolutely adore this recipe because it’s a deliciously hearty, plant-based dish that’s super easy to whip up. Plus, it’s packed with flavor and nutrients, making me feel like I’m winning at adulting while indulging in something truly scrumptious!

Nutritious and flavorful, that’s what I aim for in the meals I create, and these Broccoli and Tofu Cutlets are no different. They’re made with firm tofu and finely chopped broccoli florets, yielding a healthy, protein-rich and fiber-filled dish.

The added nutritional yeast and a flax egg make it both savory and suitable for vegans. Here’s the recipe:

Ingredients

Tofu, a protein-rich food that is low in calories, is a versatile base; it can be used in numerous dishes.

Florets of broccoli: Add texture and provide a lot of fiber and vitamins.

Garlic: Imparts aromatic depth and is known for its health benefits.

Nutritional Yeast: Imparts a flavor reminiscent of cheese, and is a source of B-vitamins.

Flaxseed Meal: Binds ingredients such as eggs and is high in omega-3s.

Ingredient Quantities

• 1 block (14 oz) firm tofu, drained and pressed
• 2 cups broccoli florets, finely chopped
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 1/2 cup breadcrumbs
• 1/4 cup nutritional yeast
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon flaxseed meal mixed with 2.5 tablespoons water (flax egg)

Instructions

1. Heat your oven to 400°F (200°C) and prepare a baking sheet with parchment paper.

2. Put the tofu into a large mixing bowl and break it apart.

3. Include the finely diced broccoli, onion, and garlic in the bowl with the tofu.

4. Add the soy sauce and the olive oil, and mix until everything is well combined.

5. Combine the breadcrumbs, nutritional yeast, onion powder, and garlic powder in the original mixture, and blend everything until you reach a smooth consistency.

6. Add salt and pepper to taste, making sure the mixture is very well seasoned.

7. The flax egg can be prepared by mixing the flaxseed meal with water in a small bowl and letting it sit for about 5 minutes until it thickens.

8. Integrate the flax egg into the tofu and broccoli medley, making certain it is mixed throughout and that the entire ensemble possesses the semblance of a singular, even, and cohesive texture.

9. Mold the mixture into cutlets that are approximately 1/2 inch thick, and set them on the baking sheet you prepared earlier.

10. Preheat the oven to 375°F. Arrange the cutlets in a single layer on a baking sheet and bake for 25-30 minutes, flipping halfway through, until golden brown and firm to the touch. Serve warm.

Equipment Needed

1. Oven
2. Baking sheet
3. Parchment paper
4. Large mixing bowl
5. Small bowl
6. Knife
7. Cutting board
8. Garlic press (optional)
9. Measuring spoons
10. Measuring cups
11. Spoon or spatula for mixing

FAQ

• Can I use a different type of tofu? Yes, you can use extra-firm tofu for even better texture, but soft or silken tofu may not hold together well.
• Is there a substitute for the flax egg? You can use a regular egg if not vegan, or try chia seeds mixed with water as an alternative binding agent.
• Can these be made gluten-free? Yes, substitute gluten-free breadcrumbs to make the cutlets suitable for a gluten-free diet.
• What can I use instead of nutritional yeast? Nutritional yeast adds a cheesy flavor; you can use grated vegan cheese or Parmesan as an alternative.
• How do I ensure the cutlets hold together? Make sure the tofu is well-pressed to remove excess water, and chop the broccoli finely to help bind the mixture.
• Can I bake these instead of frying? Yes, bake them on a parchment-lined baking sheet at 400°F (200°C) for about 20-25 minutes, flipping halfway, until golden and crispy.
• How do I store leftovers? Store in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage.

Substitutions and Variations

– Firm tofu can be replaced with extra-firm tofu for a more textured product or tempeh for a flavor that is nutty.
– Cauliflower florets can be substituted for broccoli florets for a more delicate flavor.
– For a gluten-free option, use tamari instead of soy sauce; for a slightly sweeter taste, use coconut aminos.
– Replacement for olive oil: avocado oil or sesame oil. Alternate flavor profile.
Breadcrumbs can be replaced with panko for additional crunch or with ground almonds for a gluten-free alternative.

Pro Tips

1. Before pressing the tofu, freeze it overnight and then thaw it. This will give it a meatier texture and make it easier to absorb flavors.

2. For added flavor, marinate the tofu in the soy sauce and olive oil mixture for at least 15 minutes before combining it with the other ingredients.

3. Lightly sauté the onion and garlic in a small amount of olive oil before mixing them with the other ingredients. This will enhance their sweetness and add depth to the flavor of the cutlets.

4. For a crispy exterior, lightly coat the formed cutlets with additional breadcrumbs or panko before baking. Spray or brush them with a little olive oil to help the crust turn golden brown.

5. To ensure even cooking and browning, use a silicone baking mat or lightly oil the parchment paper instead of using it dry. This will help prevent the cutlets from sticking and promote a more even texture.