Air-fried Tofu has secured its spot as my go-to appetizer/snack, not just for its delectable crunch but also for its impressive health benefits. Did you know that a 3/4-cup (100 grams) serving of Tofu packs a whopping 10 grams of protein, along with essential vitamins and nutrients? Let’s dive into the goodness of this versatile ingredient and learn how to achieve that perfect crispiness in the air fryer.
Nutritional Highlights: In that modest serving of Tofu, you’ll find:
- 100–200 milligrams of calcium (8% to 16% of your daily value or DV).
- 2.04 milligrams of iron (11% DV).
- 0.67 milligrams of manganese (29% of DV).
- 0.2 milligrams of copper (22% of DV).
- 0.16 milligrams of pantothenic acid (B5) (17% of DV).
Cooking Tips: Making Tofu crispy can be a challenge due to its moisture content. Opt for extra firm Tofu to minimize moisture, and before air frying, use a paper towel to tap dry and remove any excess moisture. This simple step ensures a delightful crunch in every bite.
Additional Benefits of Tofu:
- Rich in Protein: Perfect for vegetarians and vegans, Tofu is an excellent plant-based protein source, crucial for muscle development and overall body function.
- Low in Calories: Tofu is a guilt-free addition to your meals, being low in calories and suitable for weight management.
- Heart Health: With heart-healthy unsaturated fats and isoflavones, Tofu contributes to lower LDL cholesterol levels and improved blood vessel function.
- Rich in Nutrients: Tofu provides essential nutrients like iron, calcium, and manganese, promoting bone health and overall well-being.
- Versatility in Cooking: Tofu’s versatility allows for a range of savory or sweet recipes, absorbing flavors effortlessly and offering tasty, nutritious meal options.
Air-fried Tofu Recipe: Ingredients:
- 1 block (about 14 oz /400 grams) extra firm tofu (pack sizes vary)
- 4 tablespoons nutritional yeast
- 1 tablespoon cornstarch
- ½ teaspoon fine sea salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
Instructions:
Combine all dry ingredients in a mixing bowl.
Drain excess water from the tofu, pat dry with a paper towel, and tear into irregular chunks.
Toss tofu pieces in the dry mixture until well-coated.
Place coated tofu in a greased air fryer basket and cook at 400°F (200°C) for 15 to 20 minutes, tossing halfway.
Conclusion: This crispy Air-fried Tofu, with its protein-packed goodness and health benefits, makes for a delightful and guilt-free appetizer or snack. Dip it in your favorite sauce—I love using orange sauce for an extra burst of flavor, but feel free to explore various options to suit your taste buds!