Recovery Meal | Tofu Parmesan Vegan
Vegan Tofu Parmesan!We have someone on our sales team, who shall not be named, who will ONLY order "Chicken Parm" if he eats out at a restaurant. We are challenging him to change it up and give this Vegan Tofu Parmesan Recovery Meal recipe a try for his next make-at-home meal! Best enjoyed with an ice-cold FITAID. Let us know on social @FITAID how it turned out! Post a photo and tag us to be shared on our stories! Enjoy! Ingredients: (serves 2x people)
- 34 ounce extra firm or super-firm tofu cut into 4 thin pieces*
- 4 cups low-sodium vegan chicken broth
- 0.5 cup all-purpose flour
- 2 teaspoon Italian seasoning optional
- 1 teaspoon salt
- Black pepper to taste
- 2 tablespoon cornstarch
- 1.5 cup panko breadcrumbs*
- 0.67-1 cup olive oil
- 2 cup marinara sauce
- 1 cup vegan mozzarella cheese
- 1 cup shredded vegan Parmesan
- 0.5 cup chopped fresh basil and/or parsley for serving
- Marinate the tofu “cutlets” for at least 30 minutes, preferably overnight.
- The next day, prep the 3-step breading ingredients.
- Dredge both sides of the tofu in the flour, “egg” wash, and breadcrumbs.
- Pan fry the tofu in a hot skillet on each side for 4 to 5 minutes, or until golden brown. Transfer the tofu to a paper towel lined plate to absorb any excess oil.
- Place the tofu in a baking dish and top each “cutlet” with marinara sauce, vegan mozzarella cheese, and vegan parmesan cheese.
- Bake on the middle rack for 15 to 20 minutes, or until melted and bubbly.
- Serve warm with fresh herbs.
Marinate: Slice tofu and soak in liquid covered for at least 30 min, or overnight for stronger flavor. Remove the tofu from the marinade and place on a plate; reserve 1/3 cup of the marinade, and discard the rest.
Prep: Preheat the oven to 450F and grease or line a baking sheet. Then, prepare the three-step breading process:
Flour: Place the flour, Italian seasoning (if using), salt, and pepper on a shallow plate. Mix well.
“Egg” Wash: Whisk the reserved 1/3 cup (80 ml) of the tofu marinade with the cornstarch in a shallow bowl or plate with a lip.
Breading: Place the breadcrumbs on a shallow plate.
Prepare the Tofu: dredge both sides of the tofu in the flour mixture first, then briefly in the “egg” mixture, then into the breadcrumbs until evenly coated. Set aside and repeat with the remaining pieces of tofu
Pan-Fry: Warm the oil in a large skillet or sauté pan over medium heat. Add the breaded tofu to the oil and fry for 4 to 5 minutes on each side, or until golden brown. Transfer the tofu to a plate lined with a paper towel briefly, to absorb the excess oil.
Bake: Transfer the tofu cutlets to the prepared baking tray and top each cutlet with 1/4 cup (60 ml) of sauce, 2 tablespoons of mozzarella cheese, and 1 tablespoon of vegan Parmesan. Bake in the middle rack of the oven for 15 to 20 minutes, or until the cheese is melted and bubbly.
Serve: Transfer to serving plates and top with fresh herbs. Serve warm; leftovers will keep in the fridge for up to 3 days and are best reheated in the oven, toaster oven, or air fryer.
Substitutions and Variations for this Vegan Tofu Parmesan Recovery Recipe
- Gluten-Free option: Use a gluten-free 1:1 flour blend and gluten-free panko breadcrumbs.
- Low oil option: In order to get a nice golden crust on the tofu breading, you do need to use at least a small amount of oil. If you’d like to lower the amount of oil you need, use a nonstick ceramic pan and lightly spray the tofu cutlets with cooking spray to give them color.
- Baked variation: Prepare the tofu cutlets as written, then spray both sides generously with spray oil. Place the cutlets on a prepared baking sheet and bake plain for 15-17 minutes before removing from the oven, flipping, topping with sauce, and returning to the oven to bake for an additional 15-20 minutes, or until the cheese is melted. You can also make this recipe in the air-fryer with similar “bake” times, but may need to reduce the cook time by 3-5 minutes per side.
- Tofu alternative: If desired, make this tofu parmesan using a vegan chicken cutlet like Gardein’s Chik’n Scallopini. If you go this route, you do not need to marinate the faux meat.
How to reheat Vegan Tofu Parmesan:
To reheat in the oven, bake for 10 minutes at 350F or until warmed through and slightly crispy again. Reheating in the toaster oven or air fryer should be similar in timing.
Can I freeze Tofu?
NO. Freezing this tofu parmesan is not recommended. Not only would this make the breaded tofu soggy, but would also change the texture of the tofu.
Originally posted on https://frommybowl.com/vegan-tofu-parmesan/