Quinoa Crusted Tofu Parmesan
This Quinoa Crusted Tofu Parmesan is a high-protein twist on classic eggplant parm. Featuring extra firm tofu coated in quinoa breading, these Italian-American tofu steaks promise an oh-so-crunchy exterior without an unhealthy deep-frying or oily mess. A cheesy cashew garlic sauce adds a luxurious finish, making it an excellent option for those seeking a protein-packed, indulgent, and satisfying meal. Serve with pasta or roasted veggies of your choice, and transform your weeknight dinner routine with this wholesome, savory, and delicious creation.
Protein Packed Vegan Recipes
TOFU TLT WITH GARLIC BASIL AIOLI
Why You’ll Love This Quinoa Crusted Tofu Parmesan Recipe
Protein Powerhouse – Tofu, being a star ingredient in this recipe, brings a hefty dose of plant-based protein to the table, making it an excellent substitute for meat. The quinoa crust adds an extra layer of protein and fiber with a nutty flavor, making this dish a satisfying and nourishing option for those seeking plant-based protein sources.
10/10 on Flavor – From the protein-packed tofu to the fiber-rich whole wheat flour and quinoa, every component contributes to making this Vegan Tofu Parmesan as delicious as it is healthy. You’ll absolutely fall in love with the way the bland canvas of tofu absorbs the rich Italian spices while the quinoa crust adds a delightful crunch that perfectly complements the tender tofu. And cheesy, garlicky cashew sauce that shines on top like a crowning glory. Creamy, savory, and with a hint of tanginess, the sauce is a flavor bomb that explodes with richness, transforming each bite into a gourmet experience.
Dairy-Free Cheesiness – This Quinoa Crusted Tofu Parmesan recipe is your dairy-free alternative to classic Italian eggplant parm, thanks to the luxurious and cheesy cashew sauce. The creamy, garlicky cashew sauce serves as the perfect dairy substitute, imparting rich flavor to the dish without animal or dairy products.
Extra Crispy Exterior without Gluten – Get ready to be amazed by the magical charm of quinoa crust. It’s a fun and creative twist on traditional breading that not only caters to those with gluten sensitivity individuals but also introduces a crispy popped texture that elevates this dish to new heights, unlike anything you’ve ever experienced. Just make sure to sub whole wheat flour for gluten free flour to make this completely gluten free!
Convenient Cooking Options – Here’s the kicker – you can bake this EASY VEGAN TOFU PARM or air-fry it, depending on your convenience. Ditch the unhealthy deep-frying and choose a cooking method that aligns with your lifestyle without compromising on crispiness and flavor.
How to Make Quinoa Crusted Tofu Parmesan
Prepare Tofu
Slice tofu into your desired shape.
Set Up Breading Station
Prepare three bowls: one with whole wheat flour, salt, pepper, and Italian spices, the second with plant milk, and the third with cooked quinoa.
Coat Tofu in Quinoa Crust
Dunk the sliced tofu into the flour mix, then into the plant milk, and finally into the cooked quinoa. Ensure an even coating on each side, including the edges.
Bake or Air-Fry
Bake at 425°F for 35-40 minutes or air-fry at 400°F for 15 minutes, flipping halfway. Pro tip: Use a greased wire rack to avoid flipping during baking.
Prepare Cheesy Cashew Sauce
Blend together all the ingredients for the cheesy cashew sauce.
Assemble and Broil
Once the tofu is golden, spread tomato sauce, cashew cream, and chopped basil. Broil for 2-3 minutes, watching carefully to prevent burning.
Serve Quinoa Crusted Tofu Parmesan
Pair with pasta, mixed veggies, roasted potatoes, or your favorite side.
To ensure your quinoa sticks to the tofu
TIPS FOR YOUR QUINOA BREADING! To ensure your quinoa sticks to the tofu make sure not to overcook/make the quinoa too wet! You want to cook at a ratio of 1:1.5 cups of quinoa:water to ensure it is dry enough to stick. Also when applying the quinoa make sure to use the back of a spoon to press the quinoa on to the tofu. You cannot simply dunk in the quinoa it needs to be pressed on in order to stick!
Recipe Tips for Quinoa Crusted Tofu Parmesan
Choose the Right Tofu – You can make this Quinoa Crusted Tofu Parmesan with super firm or extra-firm tofu. Super firm tofu is the preferred option as it comes pre-pressed and vacuum-sealed and has less moisture than extra-firm tofu. If you have extra firm tofu, press it well, and pat dry before using it to avoid soggy breaded tofu parmesan.
Uniform Slicing for Even Cooking – Aim for uniform slices when preparing tofu. This not only enhances the visual appeal of the dish but also ensures even cooking, guaranteeing a consistent texture throughout.
Explore Alternative Sauces – Don’t hesitate to explore alternative sauces for a creative flavor twist. Options may include this zesty VEGAN ARUGULA WALNUT PESTO, classic marinara, or this VEGAN SRIRACHA MAYO. Different sauces offer exciting variations to suit your mood.
Make it nut-free – If you have nut allergies, swap the cashews in the cheesy cashew sauce with sunflower seeds or hemp seeds and still enjoy the creamy and velvety texture without compromising on flavor.
Make it gluten free – to make this recipe gluten free simply substitute whole wheat flour for a gluten free flour of your choice!
How to Store Leftover Quinoa Crusted Tofu Parmesan?
Store leftovers in an airtight container in the refrigerator for 3-5 days. Reheat in the oven or air fryer to maintain quinoa crust crunchiness.
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Quinoa Crusted Tofu Parmesan
Ingredients
- 2 blocks pressed extra firm tofu
- 1 cup whole wheat flour or gluten free flour
- 1 tsp salt
- 1 tsp Italian spices
- ¼ tsp pepper
- 1 cup plant milk
- 4 cups cooked quinoa
For the Garlicky Cashew Cheese Sauce
- 1 cup cashews
- ½ cup water
- Juice of ½ a lemon
- 1 tsp apple cider vinegar
- ¼ cup nutritional yeast
- 1 small clove garlic
- ½ tsp salt
- 1 cup tomato sauce
- ½ bunch fresh basil
Instructions
- First, slice up your tofu into your desired shape.
- Prepare 3 bowls. 1 with whole wheat flour, salt, pepper, and Italian spices, the other with plant milk, and the last with your cooked quinoa.
- Dunk your sliced tofu into the whole wheat flour mix, then into the plant milk, and finally into your cooked quinoa. Use the back of a spoon to spread it over each side of the tofu & don’t forget the edges!
- TIPS FOR YOUR QUINOA BREADING! To ensure your quinoa sticks to the tofu make sure not to overcook/make the quinoa too wet! You want to cook at a ratio of 1:1.5 cups of quinoa:water to ensure it is dry enough to stick. Also when applying the quinoa make sure to use the back of a spoon to press the quinoa on to the tofu. You cannot simply dunk in the quinoa it needs to be pressed on in order to stick!
- Bake at 425 degrees F for 35-40 minutes or until golden or air-fry at 400 degrees F for 15 minutes, flipping halfway. I baked mine on a GREASED wire rack to avoid the need for flipping, but if you bake on a tray, make sure to flip halfway through.
- Blend together all the ingredients for the cheesy cashew sauce.
- Once your tofu is golden, spread over some tomato sauce, cashew cream, and chopped basil, then broil for 2-3 minutes, watching carefully so it doesn’t burn!
- Serve with pasta, mixed veggies, roasted potatoes & more!