Mains — Recipe 14 of 60
Pumpkin Seed Crusted Tofu
A creative, protein-rich main course that uses pumpkin seeds as a crust instead of breadcrumbs. The seeds create a beautifully crunchy coating around soft tofu, making this dish satisfying both in texture and nutrition. Great served with rice or vegetables for a complete vegan meal.
Nutrients (per serving)
- Calories
- ~380kcal
- Protein
- ~24g
- Carbs
- ~18g
- Fat
- ~22g
Ingredients
What you need
- 01400g firm tofu, pressed and cut into thick slices or rectangles
- 025 tbsp pumpkin seeds, roughly crushed
- 032 tbsp sunflower seeds, roughly crushed
- 042 tbsp soy sauce or tamari
- 051 tbsp lime juice
- 061 tsp garlic powder
- 071 tsp ginger powder
- 081 tsp sesame oil
- 091 tbsp coconut oil for cooking
- 10Fresh spring onion and chili to garnish
- 11Steamed rice or stir-fried vegetables to serve
Instructions
How to make it
- 01
Press tofu firmly between paper towels or a clean cloth for at least 15 minutes to remove excess moisture — this is essential for a crispy result.
- 02
Mix soy sauce, lime juice, garlic powder, ginger powder and sesame oil in a shallow bowl to make the marinade.
- 03
Cut tofu into thick slices and marinate for at least 20 minutes, turning once halfway through.
- 04
Crush pumpkin seeds and sunflower seeds coarsely using a mortar and pestle or by placing them in a bag and rolling with a bottle. You want a rough, uneven texture — not a fine powder.
- 05
Press each marinated tofu slice firmly into the crushed seed mixture, coating all sides evenly.
- 06
Heat coconut oil in a non-stick pan over medium-high heat.
- 07
Cook tofu for 3–4 minutes per side until the seed crust is golden and crispy.
- 08
Serve immediately over steamed rice or stir-fried vegetables, garnished with spring onion and fresh chili.
The science
Why it's good for you
Using pumpkin seeds as a crust is a brilliant way to add nutritional value where normally there would be none. The seed crust delivers magnesium, zinc, iron and healthy fats with every bite, while tofu provides complete plant protein and isoflavones that support hormonal balance and bone health. Sunflower seeds add vitamin E for antioxidant protection. This dish proves that vegan food can be deeply satisfying, nutritionally complete and genuinely delicious.