Vegan Pecan Coconut Tofu Tenders with Lemon Pepper Broccoli, Sticky Mango & Coconut Cilantro Rice

Vegan Pecan Coconut Tofu Tenders with Lemon Pepper Broccoli, Sticky Mango & Coconut Cilantro Rice

Want a new tofu tender recipe? I did. I got tired of just the basic tofu tenders. Don’t get me wrong they are so good and I cook them probably at least once a week. With that being said that shows you how often I eat it. I wanted something new and different. There was a point in my life where I used to make coconut and almond crusted chicken tenders. I hate to even admit to that but I was there and I didn’t know better. Now I know better so I do and eat better. I live a cruelty-free lifestyle. There is no reason for me to eat tortured dead animals with all the delicious plant-based options that are so much better for our bodies.

This dish does have a lot of components to it but if you do it in order it won’t take you any longer than just making the tofu tenders. You need to use your time efficiently. Hope you enjoy this dish as much as I did. I served the tenders with a side of sweet chili sauce. It’s my fave, what can I say?


To begin, start by draining the tofu. Squeeze the tofu and rid it of as much water as you can with your hands with little pressure. Next, wrap the tofu in a dish towel and then place a heavy dinner plate on top as a press. Let it press a good 15-20 minutes before using the tofu in this recipe.

Once tofu is drained, slice into pieces. Lay flat on a paper towel {to continue draining the water} sprinkle both sides with salt and pepper and press it to keep it covered.

Next, measure out the ingredients for the crispy coating. Start with ¾ cup panko breadcrumbs, ¾ cup chopped pecans, ⅓ cup chickpea flour and ⅓ cup coconut shreds.

Add the pecans to a blender or food processor and processes until it’s similar in size to the panko breadcrumbs.

Add pecans, panko, flour and shredded coconut to a large freezer bag. Set aside.

Make your flax “egg”. Add 2 tablespoons of ground flaxseed with 5 tablespoons of spring water. Mix thoroughly, then let it sit about 5 minutes until it becomes a thicker consistency.

You may want to add more water to thin it out if it becomes too thick. Only using a  little at a time. 

Then, preheat your oven to 400F. Line a large baking sheet with parchment paper and set aside.

In a small mixing bowl add your fresh or frozen broccoli {be sure to dry them well enough} top with freshly squeezed lemon juice and season to taste with ground black pepper and sea salt.

Align the broccoli on the side of your baking sheet. Keeping the broccoli along the side.

Chop your mango {I didn’t use any marinade but you could use 1 tablespoon olive oil with 1 tablespoon brown sugar. Mix and combine with mango}. Align the mango at the bottom of your baking sheet.

Dredge your seasoned tofu slices in the flax “egg” then place the slice in the panko mixture inside the ziplock bag. Cover the slice in the coating, press it well on all sides to ensure it sticks to the tofu.

Place the coated tofu slices on the baking sheet. Repeat and fit as many slices as possible on the baking sheet. Put the pan in the oven for 20 minutes.

Once the 20 minutes is up remove the mango and broccoli. Transfer the baked broccoli and mango to separate dishes until ready to assemble your bowls.

Flip the coated tofu and bake an additional 10 minutes.

While the tofu continues to bake, add 2 cups of already prepared organic jasmine rice to a small pot on low-medium heat. Add in the coconut milk and 1 tablespoon of coconut sugar. Mix to combine. Cook it about 6 minutes. You just want the rice to absorb the coconut milk. Remove from heat and add in the fresh cilantro.

Remove the baked tofu from the oven. Now build your bowls. Add ⅓ of the coconut rice, ⅓ of the sticky mango, ⅓ of the lemon pepper broccoli and 3-4 slices of the Pecan Coconut Tofu tenders to each bowl. Serve immediately and enjoy.


Print Recipe
Vegan Pecan Coconut Tofu Tenders with Lemon Pepper Broccoli, Sticky Mango & Coconut Cilantro Rice
Nutty twist to my original Tofu Tenders recipe. Lemon pepper broccoli baked to perfection & a sweet but tropical coconut rice on the side topped with sticky mango.
Course Main Dish
Prep Time 20 minutes
Cook Time 35 minutes
Servings
Ingredients
Course Main Dish
Prep Time 20 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. To begin, start by draining the tofu. Squeeze the tofu and rid it of as much water as you can with your hands with little pressure. Next, wrap the tofu in a dish towel and then place a heavy dinner plate on top as a press. Let it press a good 15-20 minutes before using the tofu in this recipe.
  2. Once tofu is drained, slice into pieces. Lay flat on a paper towel {to continue draining the water} sprinkle both sides with salt and pepper and press it to keep it covered.
  3. Measure out the ingredients for the crispy coating. Start with ¾ cup panko breadcrumbs, ¾ cup chopped pecans, ⅓ cup chickpea flour and ⅓ cup coconut shreds.
  4. Add the pecans to a blender or food processor and processes until it’s similar in size to the panko breadcrumbs.
  5. Add pecans, panko, flour and shredded coconut to a large freezer bag. Set aside.
  6. Make your flax “egg”. Add 2 tablespoons of ground flaxseed with 5 tablespoons of spring water. Mix thoroughly, then let it sit about 10 minutes until it becomes a thicker consistency. - You may want to add more water to thin it out. Only using a little at a time.
  7. Then, preheat your oven to 400F. Line a large baking sheet with parchment paper and set aside.
  8. In a small mixing bowl add your fresh or frozen broccoli {be sure to dry them well enough} top with freshly squeezed lemon juice and season to taste with ground black pepper and sea salt.
  9. Align the broccoli on the side of your baking sheet. Keeping the broccoli along the side.
  10. Chop your mango {I didn’t use any marinade but you could use 1 tablespoon olive oil with 1 tablespoon brown sugar. Mix and combine with mango}. Align the mango at the bottom of your baking sheet.
  11. Dredge your seasoned tofu slices in the flax “egg” then place the slice in the panko mixture inside the ziplock bag. Cover the slice in the coating, press it well on all sides to ensure it sticks to the tofu.
  12. Place the coated tofu slices on the baking sheet. Repeat and fit as many slices as possible on the baking sheet. Put the pan in the oven for 20 minutes.
  13. Once the 20 minutes is up remove the mango and broccoli. Transfer the baked broccoli and mango to separate dishes until ready to assemble your bowls.
  14. Flip the coated tofu and bake an additional 10 minutes.
  15. While the tofu continues to bake, add 2 cups of already prepared organic jasmine rice to a small pot on low-medium heat. Add in the coconut milk and 1 tablespoon of coconut sugar. Mix to combine. Cook it about 6 minutes. You just want the rice to absorb the coconut milk. Remove from heat and add in the fresh cilantro.
  16. Remove the baked tofu from the oven. Now build your bowls. Add ⅓ of the coconut rice, ⅓ of the sticky mango, ⅓ of the lemon pepper broccoli and 3-4 slices of the Pecan Coconut Tofu tenders to each bowl. Serve immediately and enjoy.
Recipe Notes

Did you attempt this recipe? Please let me know how you liked it {or not} by leaving a comment below or sharing a picture on Instagram with the hashtag #mamawentveganrecipes or @mamawentvegan. I love to hear your feedback and see your creations!

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