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Pumpkin Seed Crusted Tofu Fingers

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Pumpkin Seed Crusted Tofu Fingers
  • 4 Servings
  • mins Prep Time
  • mins Total Time


Created by The Full Helping

1 block Nasoya Organic Extra Firm Tofu, pressed if possible, cut crosswise into slabs that are just over ¼” thick (you should have about 12)

¼ cup shelled pumpkin seeds (substitute sunflower seeds, almonds, pecans, or cashews)

2 heaping tablespoons nutritional yeast

½ teaspoon salt

Pinch garlic powder

Generous pinch freshly ground black pepper

½ cup panko breadcrumbs

1 cup non-dairy milk of choice

Vegetable oil spray (optional, for crisping)

Creamy Cashew Date Mustard

Makes 1 cup

¼ cup raw cashews soaked in water for at least 1 hour and drained

2 tablespoons Dijon mustard

3 large, pitted medjool dates

¼ teaspoon salt

2 tablespoons apple cider vinegar

1/3 cup water (more as needed)

Homemade Beet Ketchup

Makes 1 ¼ cups

3 medium sized beets (about 1 bunch), trimmed and cleaned (or ~1 ½ cups roughly chopped, pre-cooked beets, available in many grocery stores nowadays)

½ white or yellow onion, chopped (about 1/2 -3/4 cup)

¼ cup apple cider vinegar

½ cup water

½ teaspoon salt

2-3 tablespoons (to taste) cane or coconut sugar


  1. Preheat your oven to 375F and lightly spray a parchment-lined baking sheet with oil.
  2. Place the pumpkin seeds, nutritional yeast, salt, garlic powder, and pepper into a food processor fitted with the S blade. Grind for 1-2 minutes, or until you have a meal. Add the breadcrumbs and grind for a minute longer.
  3. Place the crust mixture onto a lined baking sheet. Pour the milk into a shallow bowl. One by one, dip the tofu pieces into the milk, then dredge them in the pumpkin seed/bread crumb mixture. Arrange the slices onto the baking sheet. Spray the tops of the tofu pieces with oil.
  4. Bake the tofu for 15 minutes. Carefully flip the pieces and bake for another 20-25 minutes, or until golden and crispy. Serve with one of the sauces below or another favorite dipping sauce!
  5. For the Mustard: Place all ingredients in a high-speed blender and blend till smooth. If the mixture is too thick to blend nicely, add an additional 1-2 tablespoons water. Mustard will keep for up to a week in an airtight container in the fridge.
  6. For the Ketchup: Preheat your oven to 425F. Wrap each beet in foil and roast for 45 min-1 hour, or until the beets are tender when pierced with a fork. When the beets have cooled for about 15 minutes, slip off the skins under cold, running water. Chop the beets roughly.
  7. Place the cooked beets, onion, vinegar, water, salt, and sugar in a non-reactive, medium sized saucepan. Bring to a boil over high heat. Reduce the heat to a simmer and cover. Simmer the mixture for 20 minutes.
  8. Place the simmered ingredients into a powerful blender or food processor and blend till smooth. Serve. Ketchup will keep for up to 1 week in an airtight container in the fridge.

Nasoya products used in this recipe:


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    Did You Know?

    Tofu is one of the oldest foods in the world; it is said that almost 2000 years ago, tofu was discovered accidentally by a Chinese cook.

    Learn More Fun Facts!