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Irresistible Tofu Parmesan: A Healthy Vegan Delight

Irresistible Tofu Parmesan

Irresistible Tofu Parmesan: A Healthy Vegan Delight delivers a flavorful dish that's both satisfying and ethical.
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Prep Time 15 minutes
Cook Time 18 minutes
Total Time 33 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian, Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Tofu and Seasonings
  • 8 ounces Super Firm Tofu Pressed and drained
  • 1 teaspoon Salt
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Paprika
  • 1 tablespoon Dried Parsley
  • 1/4 cup Nutritional Yeast
Sauce and Toppings
  • 2 cups Tomato Sauce
  • 1/2 cup Unsweetened Non-Dairy Milk Any brand can be used
  • 1 cup Vegan Mozzarella Shreds For topping
  • Optional Garnishes Basil or vegan parmesan

Equipment

  • Oven
  • Baking Dish
  • Mixing Bowl
  • Tofu Press

Method
 

Cooking Steps
  1. Press the tofu to remove moisture.
  2. Preheat the oven to 375°F (190°C).
  3. In a bowl, mix salt, garlic powder, onion powder, paprika, dried parsley, and nutritional yeast.
  4. In another bowl, combine the pressed tofu and non-dairy milk.
  5. Spread the tomato sauce evenly in a baking dish.
  6. Layer the tofu mixture over the sauce.
  7. Sprinkle vegan mozzarella shreds on top.
  8. Bake in the preheated oven for 18 minutes, until golden and bubbly.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 20gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 600mgFiber: 5gSugar: 5gVitamin A: 1000IUVitamin C: 10mgCalcium: 300mgIron: 2mg

Notes

Customize by adding vegetables or using different spices for a unique twist.

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