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 found a way to prepare tofu so that he would eat it. In fact, he loved it.
Even more surprising? I loved it.
After some time, I decided it was time for me to branch out and try preparing tofu (and eating it) in another way. But what could I use for inspiration?
Well, I have the 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 quality protein, 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 may improve 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, or snap a photo and tag it with #smartnutritionrecipes on Instagram! I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.
Quinoa Encrusted Tofu Parmesan
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.
What is your take on the soy/estrogen link? I love tofu but have heard conflicting information.
I wrote a post on that topic! http://smartnutrition.ca/nutrition-2/soy-want-know-truth/
What is the sodium count per serving?
It depends on the marinara sauce you use but somewhere in the range of 600mg/ serving.
would coconut flour work for this as well?
I think it would!
How much does 85 grams of cheese equal to in ounces?
it’s 3 oz. I’ll update the recipe to include both measurements!