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Crispy Vegan Tofu Parmesan

Updated: May 18


Vegan Recipes Lacto Vegetarian Plant based Recipes Crispy Vegan Tofu Parmesan
Crispy Vegan Tofu Parmesan

Indulge in the ultimate vegan comfort food with our crispy Vegan tofu parmesan. With a crust that crunches under the fork and a rich, herby tomato sauce, this dish offers a plant-based take on the Italian-American classic that's sure to please any crowd.


 

Recipe:


Serves: 4


Preparation time: 20 minutes

Cooking time: 30 minutes

Total time: 50 minutes

 

Ingredients:



For the tomato sauce:

  • 1 tbsp olive oil

  • 1 small onion, finely diced

  • 2 cloves garlic, minced

  • 1 can (400g) chopped tomatoes

  • 1 tsp sugar (optional)

  • 1 tsp dried oregano

  • Salt and pepper, to taste




 

Method:


  1. To press the tofu, wrap it in a clean kitchen towel or paper towels, place it on a plate, and set a heavy pan or book on top. Leave it for at least 20 minutes to squeeze out excess moisture.

  2. Cut the pressed tofu into 1cm thick steaks.

  3. For the tomato sauce, heat 1 tbsp olive oil in a pan over medium heat. Sauté the onion and garlic until soft. Stir in the tomatoes, sugar (if using), oregano, and season with salt and pepper. Simmer for 15-20 minutes until thickened, then remove from heat.

  4. Combine breadcrumbs, nutritional yeast, garlic powder, onion powder, oregano, basil, salt, and pepper in a bowl.

  5. Put flour and plant-based milk in two separate bowls.

  6. Dip each tofu steak in flour, shaking off excess, then into the milk, and finally coat evenly with the breadcrumb mixture.

  7. Heat olive oil in a frying pan over medium heat. Fry tofu steaks until golden and crispy, about 3-4 minutes per side.

  8. Preheat the grill to a medium-high setting.

  9. Transfer tofu to a baking dish, top with tomato sauce, sprinkle with shredded vegan cheese, and grill until the cheese is melted and slightly golden.

  10. Serve hot, garnished with chopped fresh basil.


 

Additional Tips:


  • Pair this tofu parmesan with a side of whole-grain pasta or a leafy green salad for added nutrition.

 

Allergy information / alternatives:


  • Substitute panko breadcrumbs with gluten-free breadcrumbs and all-purpose flour with your preferred gluten-free flour to cater to gluten sensitivities.


 

Nutritional Information (per serving):

  • Calories: Approximately 350

  • Protein: 22g

  • Fats: 18g (Saturated: 3g)

  • Carbohydrates: 20g (Sugars: 6g)

  • Fibre: 4g

  • Sodium: 400mg



Note: The nutritional information provided is approximate and may vary based on the specific ingredients used and their proportions.





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