Quinoa-Encrusted Tofu Parmesan (gluten free)

I never used to eat tofu. I couldn’t stand it.

But when I started making tofu for my infant son, I found a way to prepare tofu so that he would eat it. In fact, he loved it.

Even more surprising? I loved it.

After some time, I decided it was time for me to branch out and try preparing tofu (and eating it) in another way. But what could I use for inspiration?

Well, I have the privilege of calculating the nutrition information for the popular recipe blog Damn Delicious. I’ve tried several of her recipes, all of which have been a smashing hit in our household. A couple of my favourites are the One Pot Lemon Orzo Shrimp (which I made with couscous), and the Quinoa Chicken Parmesan.

When looking for a tofu inspiration, I remembered how well the quinoa crust had worked on the chicken parmesan. So I decided to try it with tofu.

The result? My family is eating more tofu than ever.

Why It’s A Smart Choice

• Each serving contains 24g of high quality protein, over 3mg of iron, and the same amount of calcium that you’d find in a glass of milk.
• Tofu is made from soybeans. Eating soy may improve heart health through several mechanisms with an end result of lowering systemic inflammation.

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter. 

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Quinoa Encrusted Tofu Parmesan

Print Recipe

Ingredients

• ½ cup quinoa uncooked
• 1 package extra firm tofu
• ¼ cup flour wheat or gluten free
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp salt
• 1 egg
• 85 g 3 oz mozzarella cheese
• 8 tsp parmesan cheese
• 1 cup marinara sauce I used this recipe
• Fresh basil leaves chopped

Instructions

• Cook the quinoa according to the package instructions.
• Meanwhile, wrap the tofu in a clean tea towel and place under something heavy (like a cast iron pan) to remove the excess moisture.
• Preheat oven to 400 degrees Fahrenheit.
• Combine the flour with the garlic powder, onion powder, and salt in a shallow bowl.
• Whisk the egg in another shallow bowl.
• Place the cooked quinoa in a third shallow bowl.
• Cut the tofu into 8 slices (see photo).
• Take one piece of tofu and cover it with the flour.
• Dredge it in the egg, making sure it's fully coated.
• Press the tofu into the quinoa. Spoon more quinoa on top of the tofu and press firmly to coat.
• Transfer the coated tofu onto a greased baking sheet.
• Repeat with the remaining slices of tofu.
• Divide the mozzarella cheese evenly on top of the tofu pieces.
• Do the same with the parmesan.
• Bake in preheated oven for 15-20 minutes or until the cheese is melted and the quinoa is crispy.
• Remove from oven and drizzle with marinara sauce.
• Top with freshly chopped basil leaves.

Nutrition

Calories: 319kcal | Carbohydrates: 30.5g | Protein: 23.5g | Fat: 3.5g | Fiber: 3.5g | Sugar: 6.5g

Course: vegetarian

Cuisine: Italian

Keyword: tofu parmesan

Servings: 4 servings

Calories: 319kcal

Author: Jessica Penner, RD

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