Crispy & Healthy Oatmeal Tofu Menbosha
Recipe for Healthy Menbosha Made with Oatmeal and Tofu
Introducing ‘Oatmeal Tofu Menbosha,’ a delightful dish featuring tender tofu and nutty oatmeal. Crispy on the outside and moist on the inside, this high-protein, low-calorie option is perfect for guilt-free enjoyment during a diet, or even as a brunch or snack for special occasions.
Main Ingredients
- 4 Tbsp rolled oats
- 2 blocks firm tofu (for pan-frying)
- 3 large eggs
Cooking Instructions
Step 1
First, place 4 tablespoons of rolled oats in a bowl and pour hot water over them. Let them soak for about 10 minutes until the oats soften. This helps them bind the ingredients together.
Step 2
For the ‘bread’ of the menbosha, use firm tofu intended for pan-frying. This type holds its shape well and won’t easily crumble. Lightly press the surface of the tofu with paper towels to remove excess moisture.
Step 3
Cut one block of tofu in half horizontally to create two wide rectangular pieces.
Step 4
Next, cut each of these larger rectangular pieces vertically into three equal portions. This will give you a total of 6 rectangular tofu pieces of similar size. Aim for a size that resembles typical menbosha bread.
Step 5
Carefully pat dry the cut tofu pieces with paper towels. Excess moisture can cause splattering during cooking or prevent the oatmeal from adhering properly.
Step 6
In a separate wide bowl, crack 3 large eggs. Add a pinch of salt and whisk thoroughly, breaking the egg yolks and ensuring everything is well combined. This creates an even coating.
Step 7
Take a dried tofu piece, spread a generous amount of the soaked oatmeal evenly over its surface. Then, place another piece of tofu on top, like a sandwich.
Step 8
Continue this process, making tofu-oatmeal-tofu sandwiches. Gently press the layers together to ensure the oatmeal stays in place and doesn’t fall off.
Step 9
Dip each assembled tofu sandwich fully into the prepared egg wash, coating both sides thoroughly. Make sure the egg wash seeps between the tofu and oatmeal layers; this helps the menbosha hold its shape securely when cooked.
Step 10
Line an air fryer basket with parchment paper. Place the egg-washed tofu menbosha in the basket. Cook at 180°C (350°F) for 10 minutes. After 10 minutes, carefully flip each piece and cook for another 10-15 minutes, or until golden brown and crispy. (If using a conventional oven, preheat to 180°C/350°F and bake for 15-20 minutes).
Step 11
Serve the freshly cooked Oatmeal Tofu Menbosha warm, perhaps with a side of chili sauce or your favorite dipping sauce. Enjoy your delicious and healthy diet meal – crispy on the outside, soft on the inside!
