Tofu parmigiana with tomato sauce and mozzarella cheese
Enjoy a delicious and hearty Tofu Parmigiana featuring crispy breaded tofu, rich tomato sauce, and melted mozzarella cheese. This plant-based twist on a classic Italian dish is perfect for weeknight dinners or a special treat. Simple ingredients like bread crumbs, parmesan, oregano, and basil come together to create a flavorful and satisfying meal. Ready in less than 45 minutes, this recipe is sure to become a family favorite!
- 22 May 2024
- Cook time 20 min
- Prep time 25 min
- 4 Servings
- 11 Ingredients
Tofu parmigiana is a delicious and healthy twist on the classic Italian dish. By using tofu as the main protein, this recipe delivers the same comforting flavors without the heaviness of traditional breaded chicken or veal parmigiana. It's perfect for vegetarians and those looking to reduce their meat intake. With a satisfying combination of crispy breaded tofu, rich tomato sauce, and melty mozzarella cheese, this dish is sure to become a favorite.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Drain and press the tofu to remove excess moisture. Slice the tofu into 1/2-inch thick slabs.
- In a shallow bowl, combine the bread crumbs, grated parmesan cheese, dried oregano, salt, and black pepper.
- Press each tofu slice into the bread crumb mixture, ensuring all sides are well-coated.
- Heat the olive oil in a skillet over medium heat.
- Add the breaded tofu slices to the skillet and cook until golden brown on each side, about 4-5 minutes per side.
- Remove the tofu from the skillet and place it on a paper towel-lined plate to drain any excess oil.
- In a small saucepan, heat a bit more olive oil if needed and sauté the minced garlic until fragrant, about 1 minute.
- Add the tomato sauce and dried basil to the saucepan, stirring to combine. Simmer for 5 minutes.
- Spread a thin layer of tomato sauce on the bottom of a baking dish.
- Place the fried tofu slices on top of the sauce in a single layer.
- Pour the remaining tomato sauce over the tofu slices, ensuring they are well-covered.
- Top with sliced or shredded mozzarella cheese.
- Transfer the baking dish to the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and let it cool for a few minutes before serving.
- Enjoy your Tofu Parmigiana with a side of pasta, salad, or crusty bread!
Tips:
- Make sure to press the tofu for 15-30 minutes before cooking to remove excess moisture. This helps in achieving a crispy texture.
- Use a non-stick pan when frying the breaded tofu to prevent sticking and ensure an even golden-brown crust.
- For a more flavorful tomato sauce, consider adding a splash of red wine or a pinch of red pepper flakes.
- Freshly grated parmesan cheese will yield a better texture and flavor compared to pre-grated varieties.
- If you're watching your calorie intake, you can use part-skim mozzarella cheese instead of whole milk mozzarella.
Tofu parmigiana with tomato sauce and mozzarella cheese is a delightful and nutritious meal that can be enjoyed by vegetarians and meat-eaters alike. Its crispy, cheesy, and savory components make it a satisfying comfort food that doesn't compromise on flavor. By following the tips and recipe closely, you can create a dish that rivals traditional parmigiana while offering a healthier and more inclusive option.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 2.04g | 5% |
| Sugar 4.09g | 4% |
| Fat | |
| Fat 18g | 21% |
| Saturated 6g | 19% |
| Cholesterol 20mg | - |
| Vitamins | |
| Vitamin A 70ug | 7% |
| Choline 40mg | 7% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.25mg | 20% |
| Vitamin B3 2.13mg | 13% |
| Vitamin B6 0.17mg | 10% |
| Vitamin B9 66ug | 16% |
| Vitamin B12 0.40ug | 17% |
| Vitamin C 4.54mg | 5% |
| Vitamin E 1.08mg | 7% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 400mg | 31% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 2.63mg | 24% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 360mg | 11% |
| Selenium, Se 18ug | 34% |
| Sodium, Na 560mg | 37% |
| Zinc, Zn 2.08mg | 19% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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