Tofu Fingers with Lime Dip
Tofu Fingers with Lime Dip - Crispy, vegan finger food / Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
According to studies, the so-called isoflavones contained in tofu have positive effects on women. A look at Asian countries shows that in countries where soy consumption is particularly high, diseases such as breast or colon cancer occur less frequently than in Western countries. As studies show, women who consume soy products at least once a week have a lower risk of breast cancer. For a good supply of isoflavones, our Tofu Sticks are a good choice.
Instead of whole wheat breadcrumbs try Panko, the Asian version of breadcrumbs. Made from white bread without the crust. It is coarser and thus the crust becomes even crispier.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.6 mg | (105 %) | ||
| Vitamin K | 37.1 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 376 mg | (9 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 20 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 14 ozs firm Tofu
- 7 ozs whole grain breadcrumbs
- 1 tsp sweet paprika
- 1 Tbsp olive oil
- salt
- peppers
- 4 Tbsps cornstarch
- 5 ozs Soy milk
- 1 organic lime
- ½ bunch parsley
- 7 ozs Soy yogurt
- 1 pinch cayenne pepper
Preparation steps
Drain tofu and cut into 1-inch thick strips. In a bowl, mix whole grain bread crumbs, paprika powder, olive oil, salt, and pepper. Put cornstarch and soy milk in bowls respectively.
Roll the tofu strips first in starch, then in soy milk and then in the breadcrumb mixture. Place the strips on a baking tray lined with baking paper and bake in a preheated oven at 180°C / 350°F for 10 minutes until crispy.
For the dip, rinse lime, dry, and then grate the zest and squeeze juice from half the lime. Wash parsley, shake dry, and chop finely. Place soy yogurt in a bowl and mix with parsley, salt, cayenne pepper, lime juice, and zest.
Remove the tofu sticks from the oven and serve with the dip.
