This Tofu parmesan is lightly fried, topped with a marinara sauce, fresh mozzarella and baked to perfection. This recipe is a great meatless meal with an Italian classic and will also satisfy any tofu-haters.
Some people cringe when they see tofu. Believe me, I used to avoid it before I found creative ways to prepare and cook it. My husband was the exact opposite- he loves tofu and could eat it raw. I challenged myself to find ways to incorporate tofu into our meals that would be satisfying and that I would enjoy. I quickly learned that if I sliced tofu thin (most restaurants serve huge blocks of it) or added a flavorful sauce, that I could transform the tofu from bland to delicious. After testing out a few different recipes I came up with this traditional Italian dish with a tofu twist, tofu parmesan.
We are not vegan or vegetarian, however we do enjoy meatless meals because I love experimenting and creating new dishes. I make tofu in various ways, but this tofu parmesan is a great substitute for chicken parmesan. Honestly, if you bread anything then cover it with tomato sauce and melted cheese it is guaranteed to be scrumptious. Lightly frying the tofu makes it nice and crispy on the outside and its natural consistency gives it a meaty texture. Layer on the tomato sauce and cheese and you won’t even know it’s tofu!
What is Tofu?
Tofu is a low-cost, protein-rich meat alternative. It is made in a way that is similar to how cheese is produced. However, instead of coagulating dairy milk, tofu is made from soymilk. The resulting curds are then drained and pressed into a solid block. The firmness of the tofu depends on how much liquid is pressed out of the curds.
Grocery stores sell blocks of tofu as either firm, medium-firm, extra-firm or silken. Firmer varieties hold up well to grilling, baking, and sautéing; while less firm types are great for blending into desserts, smoothies, or soups.
Nutrition of Tofu
Tofu is one of the few plant-based protein sources considered a high-quality protein. It contains all nine essential amino acids which are required for normal function of vital processes in our bodies. This makes tofu a great protein choice for vegetarians, vegans, or meatless Mondays.
The nutrient content of tofu varies based on how it is made. The firmer varieties have less water content, so they are higher in calories, fat, and protein compared to the softer varieties. According to the USDA, a ½ cup raw firm tofu has around 100 calories, 10 grams of protein, 5 grams of fat (mostly polyunsaturated compared to meat which is saturated fat), and 2 grams of carbohydrates. It also contains minerals such as calcium, iron, magnesium, and potassium.
Versatility of tofu
Another benefit of tofu is how versatile it is in recipes. Being bland isn’t always a bad thing. This quality gives tofu an advantage because it doesn’t compete with the other flavors in dishes. Also, tofu is very porous, which allows it to absorb external flavors. That is why it is great in stir-fries, curries, desserts (the silken tofu), and meals like this tofu parmesan.
The first time I made tofu parmesan my husband and I were both shocked at how similar the texture feels to chicken. In fact, we both said if the tofu wasn’t shaped into perfect rectangular shapes you could fool anyone.
I promise this dish will satisfy even those who are afraid of tofu. It is a great meal to begin with if you are just starting to try to include tofu into your diet.
Tofu parmigiana
Ingredients
- 14 ounces tofu extra firm, cut into 8-10 separate ¼-1/2 inch rectangles (pending on the thickness you like), pressed with paper towels
- ¼ cup Italian bread crumbs
- ¼ cup Panko crumbs
- 3 Tablespoons parmesan cheese grated
- ¼ cup oil for pan frying
- 1 egg
- ¼ cup milk
- ¼ teaspoon pepper
- ¾ jar marinara sauce
- ½ small mozzarella ball sliced thin
Instructions
- Press the tofu slices in between paper towels to get the liquid out. Press down firmly but be careful not to apply too much pressure or the tofu will crumble. Use multiple paper towels because the tofu holds onto a lot of liquid.Alternative method: *before slicing the block* Wrap the tofu in paper towels or a dish cloth. Place a plate (or place a cutting board onto the tofu block), then put a heavy weight on top of the plate (it can be canned goods, cast iron pan, books etc). Let the tofu drain for at least 30 minutes. You may have to change the towels once or twice. When it is done being pressed, cut into slices.
- Combine Italian breadcrumbs, panko crumbs, and parmesan into a shallow dish. Whisk the egg with the milk in another bowl.
- Coat the tofu slices by dipping into the egg wash first and then the breadcrumbs. Repeat until each piece is coated with breadcrumbs. Place them on wax paper or a plate until ready to cook.
- Heat a medium sized pan on medium-high heat. Add the oil to the pan just to lightly coat the bottom of the pan. Once oil is hot, add the tofu cooking until lightly browned and crisp on each side. Transfer the finished pieces to a paper towel lined plate to drain any excess oil. Depending on the size of your pan you may have to cook in batches.
- While tofu is cooking, preheat oven to 400° Fahrenheit. Line a 9x13" baking dish with aluminum foil and lightly coat the bottom with tomato sauce.
- Once all the slices of tofu are done cooking, gently place into the baking dish in an even layer. Cover the slices with tomato sauce (making sure they are completely coated but not too much sauce). Break up pieces of mozzarella and spread evenly on tofu slices.
- Cover the baking dish with aluminum. Place in the oven and bake for 15-20 minutes or until cheese is melted and sauce is warmed through.
- Sprinkle with fresh basil before serving.
Nutrition Facts
Check out some of my other recipes:
Vegetarian Enchiladas with Sweet Potato and Black beans
Arugula Spring Salad with a Lemon Honey Vinaigrette
What is your favorite way to prepare tofu?
Tofu Parmesan
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