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Vegan Tofu Parmigiana (High Protein)

Vegan Tofu Parmigiana (High Protein)

  • Author: romylondonuk
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Method: Pasta
  • Cuisine: Vegan

Description

Getting the taste of Italy into your kitchen! This Vegan Tofu Parmigiana recipe is super easy to create in just 20 minutes, it’s high in protein & fibre as I’ve created it with Explore Cuisine’s Edamame Spaghetti, which are naturally gluten free, organic and a simply a great way to add more (vegan) protein to your dish.


Scale

Ingredients

For the sauce

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 large onion, diced
  • 2 cloves garlic, finely chopped
  • 1 Tbsp dried thyme (or fresh)
  • 1 can cherry tomatoes
  • 1 tsp dried basil
  • 2 Tbsp almond flour
  • 2 Tbsp nutritional yeast
  • salt, to taste (optional)

Instructions

  1. Cook the Edamame Bean Spaghetti according to the packaging instructions, drain and set aside.
  2. In the meantime cut your tofu into 2 ‘steaks’ and add them to a small frying pan with a drizzle of oil, sprinkle the garlic powder on the top and gently cook until golden on both sides.
  3. Add the diced onion to a large frying pan alongside the extra virgin olive oil over medium heat. As the onion becomes translucent, add in the garlic and stir.
  4. Add in the thyme, cherry tomatoes and dried basil and cook for about 3 minutes before transferring to a blender or food processor to blitz it all up into a smooth tomato sauce. You can also use a stick blender at this stage.
  5. Transfer the sauce back to the pan and stir in the almond flour and nutritional yeast.
  6. Top your tofu steaks with the vegan cheese and either grill in the oven for 2 minutes or pop into the microwave for 20-35 seconds (or until the cheese has melted).
  7. Assemble: start with a portion of the Explore Cuisine Edamame Bean Spaghetti, add a serving of the sauce onto the pasta and top the dish with the cheesy tofu.
  8. Buon appetito!

Notes

You can replace the tofu with your favourite vegan protein – I find vegan chicken style shreds are a great alternative in case you’re not a big tofu lover.

The almond flour adds a great texture to the pasta sauce – alternatively you can also use hazelnut meal.

If you have fresh herbs to hand, feel free to exchange them with the dried ones in this recipe. Fresh always gives the best flavour, however I didn’t have any to hand when creating this recipe.


Nutrition

  • Serving Size: 1/2 recipe
  • Calories: 558
  • Sugar: 4.6
  • Sodium: 0.665
  • Fat: 22.5
  • Saturated Fat: 5.6
  • Unsaturated Fat: 5.7
  • Carbohydrates: 48.6
  • Fiber: 17.7
  • Protein: 45.9
  • Cholesterol: 0

Keywords: vegan parmigiana, tofu parmigiana, vegan parmigiana recipe, explore cuisine spaghetti recipe, high protein vegan meals


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