nutritional information

Per 1/2-cup serving:

  • Calories: 341
  • Protein: 10 g
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Carbohydrates: 36 g
  • Cholesterol: 0 mg
  • Sodium: 446 mg
  • Fiber: 3 g
  • Sugar: 3 g
Vegan Gluten-Free

Panko-Style Crusted Tofu and Vegetables

Panko-Style Crusted Tofu and Vegetables

Serves 8

The best test to see if a crunchy coating will stick to foods? Try it on a variety of vegetables and some tofu cubes. Feel 
free to swap in your favorite vegetables for the ones listed here.
  • 3 cups puffed rice cereal, such as Quaker Essentials or Arrowhead Mills
  • 1 Tbs. vegetable oil
  • 1½ tsp. salt, divided
  • 1½ cups white rice flour
  • 1½ cups plain seltzer water
Tofu and Vegetables
  • 1 16-oz. block extra-firm tofu, cubed
  • 2 zucchini, halved and sliced on bias
  • 6 large button mushrooms, halved
  • 6 asparagus spears, trimmed
  • 2 small red onions, cut into 8 wedges
  • 1 red bell pepper, cored and sliced
  • 7 Tbs. vegetable oil, divided

1. To make Coating: Place puffed rice in resealable plastic bag. Seal, and roll with rolling pin until broken up. Transfer to bowl, stir in oil and 3/4 tsp. salt. Set aside.

2. Stir together rice flour and remaining 3/4 tsp. salt in large bowl. Whisk in seltzer water, adding 1 to 2 Tbs. more seltzer water (if necessary), until consistency is smooth and thick like Elmer’s glue.

3. To make Tofu and Vegetables: Line baking sheet with paper towels. Set aside.

4. Coat tofu cubes and vegetables in batter, then press into puffed rice mixture to coat. Set on second baking sheet.

5. Heat 2 Tbs. oil in skillet over medium heat. Add tofu, and cook 6 to 7 minutes, turning occasionally, or until browned. Transfer to paper-towel-lined baking sheet to drain. Add 1 Tbs. oil to pan, and cook zucchini 6 to 7 minutes, or until browned and crisp. Transfer to baking sheet. Repeat with remaining oil and vegetables. Sprinkle with salt, if desired, and serve hot.

December 2013 p.34

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How important is it to use seltzer water instead of just tap water?

Ginny - 2014-01-10 05:59:40

I agree with Linda, it took me over two hours to cook. The coating would not stick and when it did it fell off in the pan leaving me with big clumps of gummy mess with vegetables. Not enjoyable.

Tina - 2013-12-16 00:11:08

I took 7 minutes to brown the coating but the vegetables were not cooked. It actually took me over 2 hrs to cook this food! I cooked each vegetable separately. If I were to ever try this again, I would use cooked vegetables, batter & fry them. Also, the coating did not stick to the onions or the zucchini. What a big mess this was.

Linda H - 2013-11-28 05:33:49


ZIA - 2013-11-18 11:22:53