How to Make Tofu Katsu

by Monica Gisella
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If tofu is kinda boring for you, the katsu version might do the trick.

This recipe — the Ayurvedic adaptation — is obviously very healthy, full of flavor, and has a super-crunchy texture that makes it really irresistible.

Pair it with chickpea pasta, like I do in my reel below, or with white rice.

Either way, I’m sure you’ll love this vegan and crispy protein alternative 🙂

(Dosha variations included)

Ayurvedic perspective of tofu

Tofu, made from ground soybeans, is a high-protein food widely used in Asia.

When I visited Japan and South Korea in 2018, two things called my attention:

1. Tofu is very popular, even in desert dishes.

2. People there have the most beautiful skin I’ve ever seen. Its texture, tone, and health is incomparable.

I couldn’t help but make a connection between the diet of the region and their skin. Certainly, tofu is an important part of what they eat.

According to Ayurveda, Tofu has a sweet and astringent taste, its energy is cooling, and it has a pungent post-digestive effect.

If taken in moderate amounts, it can balance all doshas. But, it has to be specially prepared for Vata and Kapha, as they can get aggravated by its astringent and cooling qualities, respectively.

Pitta, however, can have it regularly. Especially if you are suffering from a skin condition that involves redness or inflammation, tofu is a wonderful addition to your diet.

Likewise, tofu moisturizes the skin, reduces wrinkles, and can alleviate symptoms of dryness. This is important for the delicate menopause stage, when Vata exponentially increases.

Also, the quality of tofu matters. It must be organic, well cooked, and eaten in small quantities.

Learn more about soy and determine if it’s a good option for your body type.

how to make tofu katsu
So filling!

The vegan katsu recipe

This recipe is special.

It adds the qualities that tofu lacks and balances the ones it already possesses to make it a tridoshic dish that Vata, Pitta, and Kapha people can enjoy without regret.

To increase the heat, I use several spices. Garlic, aminos, paprika, turmeric, garam masala, black pepper, and fenugreek.

To reduce its astringent property, I use chia seeds to coat each tofu filet and olive oil to gently fry it.

I pair my tofu katsu with chickpea pasta.

Tofu Katsu

Servings 4


  • 1/2 block Extra firm tofu, cut in 4 slices
  • 2 tbsp Coconut aminos
  • 2 tbsp Apple cider vinegar
  • 1 tbsp Minced garlic
  • 1/2 cup Water
  • 2 tbsp Chia seeds
  • 2 tbsp Olive oil
  • 1/2 cup Almond flour
  • 1/2 tsp Nutritional yeast
  • 1/4 tsp Garam masala
  • 1/4 tsp Paprika
  • 1/4 tsp Fenugreek powder
  • 1/4 tsp Turmeric powder
  • 1/4 tsp Himalayan salt to taste
  • Black pepper to taste


Getting ready to fry the katsu

  • In a glass container, mix the aminos, vinegar, garlic, and pepper. Marinate the tofu slices in it. Cover and refrigerate for at least 1 hour.
  • Mix well the water and the chia seeds. Set aside.
  • Combine well the almond flour with the rest of the spices.


  • To a non-stick pan, add the olive oil.
  • Meanwhile, take each tofu slice and first coat it with the chia mix. Then pass it over the almond flour mix. Make sure it is well coated on all sides.
  • When the oil is hot, place the tofu carefully on the pan and fry it for about 3-4 minutes. Then, turn and let it take a golden color on the other side too.
  • Serve on top of chickpea pasta.

Vata: Use almond milk instead of water to mix the chia seeds.

Pitta: Reduce to half the amount of aminos and vinegar. Moreover, skip the garlic. When serving, top with fresh cilantro leaves. Eat only occasionally.

Kapha: Add mustard seed powder and dry ginger to the flour mix.

Happy healing!

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