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This tofu parmesan is a plant-forward take on the Italian favourite. Baked tofu is smothered in marinara sauce and topped with mozza (vegan or not!)
I never used to eat tofu. I couldn’t stand it.
But when I started making tofu for my infant son, I founda way to prepare tofuso that he would eat it. In fact, he loved it.
Even more surprising? I loved it.
After some time,I decided it wastime for me to branch out and try preparing tofu(and eating it) in another way.But what couldI use for inspiration?
Well, I havethe privilege of calculating the nutrition information for the popular recipe blog Damn Delicious. I’ve tried several of her recipes, all of which have been a smashing hit in our household. A couple of my favourites are the One Pot Lemon Orzo Shrimp (which I made with couscous), and the Quinoa Chicken Parmesan.
When looking for a tofu inspiration, I remembered how well the quinoa crust had worked on the chicken parmesan. So I decided to try it for this tofu parmesan.
The result? My family is eating more tofu than ever.
Why This Tofu Parmesan is a Smart Choice
- Each serving contains 24g of high qualityprotein, over 3mg of iron, and the same amount of calcium that you’d find in a glass of milk.
- Tofu is made from soybeans. Eating soy mayimprove heart health through several mechanisms with an end result of lowering systemic inflammation.
If you give this recipe a go, let me know! Leave a comment, rate it, orsnap a photo and tag it with#smartnutritionrecipeson Instagram! I’d love to see your creations! Knowing someone has enjoyedone of my recipes always makes my day brighter.
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Quinoa Encrusted Tofu Parmesan
Print Recipe
This tofu parmesan is a plant-forward take on the Italian favourite. Baked tofu is smothered in marinara sauce and topped with mozza (vegan or not!)
Prep Time:15 minutes mins
Cook Time:30 minutes mins
Total Time:45 minutes mins
4
Ingredients
- ½ cup quinoa uncooked
- 1 package extra firm tofu
- ¼ cup flour wheat or gluten free
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
- 1 egg
- 85 g 3 oz mozzarella cheese (or vegan substitute)
- 8 tsp parmesan cheese (or nutritional yeast for vegan substitute)
- 1 cup marinara sauce
- Fresh basil leaves chopped
Instructions
Cook the quinoa according to the package instructions. I like to cook mine in the Instant Pot. For 1/2 cup quinoa, I'll add 3/4 cup water and cook on manual for 1 minute.
Meanwhile, wrap the tofu in a clean tea towel and place under something heavy (like a cast iron pan) to remove the excess moisture.
Preheat oven to 400 degrees Fahrenheit.
Combine the flour with the garlic powder, onion powder, and salt in a shallow bowl.
Whisk the egg in another shallow bowl.
Place the cooked quinoa in a third shallow bowl.
Cut the tofu into 8 slices (see photo).
Take one piece of tofu and cover it with the flour.
Dredge it in the egg, making sure it’s fully coated.
Press the tofu into the quinoa. Spoon more quinoa on top of the tofu and press firmly to coat.
Transfer the coated tofu onto a greased baking sheet.
Repeat with the remaining slices of tofu.
Divide the mozzarella cheese evenly on top of the tofu pieces.
Do the same with the parmesan.
Bake in preheated oven for 15-20 minutes or until the cheese is melted and the quinoa is crispy.
Remove from oven and drizzle with marinara sauce.
Top with freshly chopped basil leaves.
Nutrition
Calories: 248kcal | Carbohydrates: 26g | Protein: 18g | Fat: 8g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 702mg | Potassium: 504mg | Fiber: 3g | Sugar: 4g | Vitamin A: 445IU | Vitamin C: 4mg | Calcium: 243mg | Iron: 3mg
Servings: 4 servings
Calories: 248kcal
Author: Jessica Penner, RD
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Reader Interactions
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Comments
Allison says What is your take on the soy/estrogen link? I love tofu but have heard conflicting information.
Reply
- Jessica Penner says
I wrote a post on that topic! http://smartnutrition.ca/nutrition-2/soy-want-know-truth/
Reply
- Leslie says
What is the sodium count per serving?
Reply
- Jessica Penner says
It depends on the marinara sauce you use but somewhere in the range of 600mg/ serving.
Reply
- sara says
would coconut flour work for this as well?
Reply
- Jessica Penner says
I think it would!
Reply
- Laura strnad says
How much does 85 grams of cheese equal to in ounces?
Reply
- Jessica Penner says
it’s 3 oz. I’ll update the recipe to include both measurements!
Reply
