Vegan Onion Schnitzel
Vegan onion schnitzel - creamy, hearty and full-bodied. Photo: Maximilian Gold
Healthy, because
Even smarter
Nutritional values
Compared to the original onion schnitzel this version is an all-vegetable and lower-fat way to revive the cozy comfort feeling of grandma's hearty cooking. Tofu is a smart meat substitute, especially for vegan fans. It contains all essential amino acids at once and also provides a lot of valuable protein for muscle and cell building. It's also great for the production of protective and defense substances.
For vegans, onion schnitzel is a real satiator as a side dish. They are perfect for dishes with lots of sauce and offer a nice change.
(Percentage of daily recommendation)
| Calorie | 620 cal. | (30 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 3.4 mg | (425 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 20 mg | (167 %) | ||
| Vitamin K | 82.6 μg | (138 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 34.7 μg | (77 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1 mg | (0 %) | ||
| Calcium | 314 mg | (31 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 22 ozs onions
- 22 ozs button Mushroom
- 18 ozs Smoked tofu
- 1 bunch Chervil
- 1 bunch parsley
- 5 Tbsps Canola oil
- 3 Tbsps white wine (or apple juice)
- 7 ozs Vegetable broth
- 16 ozs Soy creamer
Kitchen utensils
Preparation steps
Peel onions and cut into strips. Clean mushrooms and cut into slices. Pat tofu dry and cut into slices about 3/4" thick. Wash chervil and parsley, shake dry and chop finely.
Heat 3 tablespoons of oil in a frying pan and sauté mushrooms for approx. 3 minutes over high heat. Add onions and sweat for another 3 minutes until translucent. Deglaze vegetables with white wine and fill up with vegetable stock. Then add soy cream and season everything with salt and pepper. Pour the sauce into a container and set aside.
Heat 2 tablespoons of oil in an ovenproof frying pan and sear the tofu in it for approx. 5 minutes on all sides. Pour the mushroom and onion sauce over the tofu slices and cook everything for approx. 5 minutes in a preheated oven at 200°C / 400˚ F. To serve, sprinkle the herbs over the dish.
