Tofu nuggets: A tasty and healthy alternative to chicken

Nuggets have become one of the culinary hits of our time, beloved by both kids and adults for their breaded chicken goodness. But what about those who avoid meat for various reasons? A delicious alternative can be found in tofu bites.

The history of nuggets is relatively short – their recipe was created in the late 1970s. By the next decade, breaded chicken bites had appeared on the menu of a famous American fast-food chain and quickly became a global sensation. Today, you can find them in many restaurants and on store shelves as ready-made products that just need heating.

Kids eagerly reach for these treats, but they aren't alone. Usain Bolt, the all-time sprinting legend, with 8 Olympic gold medals and world records, is a huge fan of nuggets. Breaded chicken pieces were a cornerstone of the Jamaican star's diet during the Beijing Olympics, where he won three gold medals. According to his calculations, he consumed nearly a thousand nuggets over ten days.

Not everyone wants to follow his example, though. What should people who avoid meat do? The solution is tofu nuggets, which are just as tasty and crispy as the chicken original.

Tofu is made from soy milk (produced by soaking soybeans in water, then grinding and boiling them). A soft, white curd with a somewhat nutty flavour is formed by adding an appropriate coagulant, usually calcium chloride.

Tofu has a long history, dating back at least 2,000 years. Its recipe likely originated in China, although Koreans also claim to be the first to create it. Regardless of its origins, tofu has been a key element in Asian diets for centuries, especially in Southeast Asia.

Soy cheese is a true protein bomb, with an amino acid composition very similar to beef. Unlike meat, it does not raise levels of "bad" LDL cholesterol.

Tofu also provides many minerals, especially calcium (for strong bones and teeth, and supporting the nervous system and heart) and magnesium (for restoring mental balance and calming nerves). It is rich in vitamin E and B vitamins, which regulate the nervous system, soothe stress, improve mood, and prevent depressive moods.

Soy products are a rich source of phytoestrogens, organic chemical compounds that act similarly to human hormones. They protect against cancers, enhance concentration and brain function, and ease menopause-related ailments.

However, tofu is not suitable for everyone. People with allergies should be cautious about consuming it (soy protein is as allergenic as dairy). Excessive soy intake can sometimes inhibit the absorption of certain nutrients, particularly minerals, and negatively affect thyroid function.

How do you make vegan nuggets as crispy as chicken ones? The secret is in pre-processing the tofu (you'll need about 455 grams). Start by draining the block of soy cheese using a paper towel, then divide it (preferably with your fingers) into 14-16 pieces of similar size. Freeze the pieces for at least 4 hours. After this time, transfer the tofu to the refrigerator and thaw it overnight. Again, drain the excess moisture using paper towels.

Prepare the marinade. First, mix the dry ingredients: salt (2 teaspoons), sweet paprika (1 teaspoon), garlic and onion powder (1 teaspoon each), dried thyme and rosemary (1 teaspoon each), and freshly ground pepper (half a teaspoon). Then, mix the wet ingredients: soy milk (250 millilitres), Dijon mustard (2 tablespoons), and apple cider vinegar (1 tablespoon). Finally, combine the two mixtures and mix well. Soak the tofu pieces in the marinade for at least an hour.

Next, thoroughly coat the tofu pieces in a mixture of all-purpose flour (185 millilitres), nutritional yeast (2 tablespoons), and cayenne pepper (a pinch).

These prepared nuggets can be fried to golden on both sides in a pan with fairly hot oil (finally draining the excess fat on a paper towel). Another method is to arrange them on a baking tray lined with parchment paper and place them in an oven preheated to 175-200°C for 20-25 minutes. Halfway through, turn the nuggets to the other side.