Healthy & Special Diets > Plant-Based Protein Recipes > Nut and Seed Protein Recipes > Recipes with Nutritional Yeast

Savory Nutritional Yeast & Walnut Crusted Tofu with Roasted Vegetables

A delicious and protein-packed plant-based meal featuring crispy tofu coated in a savory nutritional yeast and walnut crust, served alongside roasted vegetables. This recipe is perfect for vegans, vegetarians, and anyone looking to increase their plant-based protein intake. The nutritional yeast adds a cheesy, umami flavor, while the walnuts provide healthy fats and a satisfying crunch.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
2
Ingredients
  • 400 g Extra-firm tofu, pressed
  • 1/2 cup Nutritional yeast
  • 1/4 cup Walnuts, finely chopped
  • 1 tsp Garlic powder
  • 1 tsp Onion powder
  • 1/2 tsp Smoked paprika
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper
  • 2 tbsp Olive oil
  • 1 cup Broccoli florets
  • 1 cup Carrots, chopped
  • 1 cup Red bell pepper, chopped
  • 1 cup Zucchini, chopped

Preparation of the Tofu

Press the tofu for at least 30 minutes to remove excess water. This will help it become crispier. You can use a tofu press or wrap the tofu in paper towels and place a heavy object on top.

Making the Nutritional Yeast & Walnut Crust

In a shallow dish, combine the nutritional yeast, chopped walnuts, garlic powder, onion powder, smoked paprika, salt, and pepper. Mix well.

Coating the Tofu

Cut the pressed tofu into 1-inch thick slices. Dip each slice into the olive oil, then dredge it in the nutritional yeast and walnut mixture, pressing gently to adhere. Make sure each side is evenly coated.

Roasting the Vegetables

Preheat oven to 200°C (400°F). Toss the broccoli, carrots, red bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and slightly browned.

Cooking the Tofu

Heat a large skillet over medium heat. Add the coated tofu slices and cook for 5-7 minutes per side, or until golden brown and crispy. Be careful not to overcrowd the pan; cook in batches if necessary.

Serving

Serve the crispy nutritional yeast & walnut crusted tofu immediately alongside the roasted vegetables. A squeeze of lemon juice over the vegetables can add a bright flavor.

Nutrition Facts (Estimated per 100g of product)

Please note that these values are estimates and can vary based on specific ingredients and preparation methods.
Calories: 180-220
Protein: 12-15g
Fat: 10-14g
Carbohydrates: 8-12g
Fiber: 3-5g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein, fiber, and healthy fats. Nutritional yeast is also a good source of B vitamins, particularly B12 (though be sure to check the label as not all nutritional yeast is fortified with B12). Be mindful of your overall calorie intake and adjust portion sizes accordingly. Consider adding other vegetables to the roasting pan for increased nutrient diversity.

← Quinoa Salad with Roasted Vegetables and Tofu Savory Tempeh Crumble Bowls with Quinoa and Roasted Vegetables →

FAQ

  • Can I use a different type of nut?

    Yes, you can substitute the walnuts with other nuts like almonds or pecans. Just make sure to chop them finely.
  • Can I use different vegetables?

    Absolutely! Feel free to use any vegetables you enjoy. Some other good options include Brussels sprouts, sweet potatoes, and onions.
  • How do I store leftovers?

    Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the tofu in a skillet or oven to maintain its crispiness.
  • Can I make this recipe gluten-free?

    Yes, this recipe is naturally gluten-free as long as you ensure your nutritional yeast is gluten-free.