Tofu Parmigiana Recipe with Spaghetti and Tomato Basil Sauce
Overview
Tofu Parmigiana with Spaghetti and Tomato Basil Sauce is a wholesome, protein-packed dish that’s as satisfying as it is healthy. A delightful twist on the classic Italian Parmigiana, this recipe showcases tofu, which is crisped to perfection and paired with a rich tomato basil sauce. Served with al dente spaghetti, itโs a comforting, nutritious meal thatโs sure to win over even the pickiest eaters. This recipe came about during an experiment with leftover tofu and quickly became a favorite in our household. Even my tofu-averse family couldn’t resist its crispy, golden goodness!
Cuisine:
Italian
Course:
Dinner
Diet:
High-Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Tofu (extra firm), rinsed | 450 grams |
| Whole Wheat Bread crumbs | 1/4 cup |
| Italian seasoning | 1 teaspoon |
| Salt | 1/4 teaspoon |
| Extra Virgin Olive Oil | As needed to cook |
| Green zucchini, cut into wedges or slices | 2 |
| Durum Wheat Spaghetti Pasta | 250 grams |
| Tomato Basil Pasta Sauce | As needed |
| Parmesan cheese, grated | 1/4 cup |
Preparation Time:
20 minutes
Cook Time:
40 minutes
Total Time:
60 minutes
Instructions
For Grilling the Tofu:
-
Prepare the Tofu: Start by rinsing the tofu and patting it dry with a clean kitchen towel. Cut the tofu lengthwise into 4 equal slices. You can also opt for strips if preferred.
-
Season the Bread Crumbs: In a shallow dish, combine the whole wheat bread crumbs, Italian seasoning, and salt. Stir well to ensure the seasoning is evenly distributed.
-
Coat the Tofu: Brush each tofu slice lightly with extra virgin olive oil. Then, coat the tofu slices thoroughly in the seasoned breadcrumb mixture. Set aside.
-
Cook the Tofu: Heat a heavy iron skillet over medium heat. Add a couple of teaspoons of olive oil and wait for it to heat up. Once the oil is shimmering, carefully place the tofu slices in the skillet. Cook for 3-4 minutes on each side until they are golden brown and crisp. Repeat this process for all tofu slices, adding more oil as needed, and set the tofu aside when done.
For Grilling the Zucchini:
-
Prepare the Zucchini: Cut the green zucchini into slices or wedges, based on your preference. In a separate shallow dish, combine the whole wheat bread crumbs, Italian seasoning, and salt.
-
Coat the Zucchini: Brush the zucchini slices with a bit of extra virgin olive oil, then coat them in the seasoned breadcrumb mixture, making sure each slice is well covered.
-
Cook the Zucchini: Heat a skillet over medium heat with a drizzle of olive oil. Add the zucchini slices to the skillet and cook for 3-4 minutes on each side until golden and crisp. Set aside.
For the Pasta:
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the durum wheat spaghetti and cook according to the package instructions, typically around 8-10 minutes, until the pasta is al dente. Drain and set aside.
Assembling the Tofu Parmigiana:
-
Prepare the Dish: Preheat your oven to 375ยฐF (190ยฐC). On a baking sheet, layer the grilled tofu slices, followed by a generous spoonful of tomato basil pasta sauce on each slice. Sprinkle the top with grated Parmesan cheese.
-
Bake the Tofu Parmigiana: Place the baking sheet in the oven and bake for about 10-15 minutes until the cheese is melted and slightly golden. You can also broil it for the last 2 minutes to get a crispy, bubbly top.
-
Serve: Place the cooked spaghetti onto individual plates. Spoon a little extra tomato basil sauce over the pasta for added flavor. Top with the freshly baked tofu parmigiana, and garnish with more grated Parmesan if desired.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 25 grams |
| Carbohydrates | 45 grams |
| Dietary Fiber | 6 grams |
| Sugars | 7 grams |
| Fat | 22 grams |
| Saturated Fat | 4 grams |
| Cholesterol | 10 mg |
| Sodium | 800 mg |
| Calcium | 300 mg |
| Iron | 4 mg |
Tips:
- Make it Vegan: To make this recipe fully vegan, simply skip the Parmesan cheese or opt for a plant-based version.
- Serve with Garlic Bread: A side of crispy garlic bread pairs perfectly with this dish for a complete Italian-inspired meal.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the crispy texture.
Tofu Parmigiana with Spaghetti and Tomato Basil Sauce is not only a delicious vegetarian dinner but also a family-friendly recipe that will convert even tofu skeptics. With its savory, crispy tofu and robust pasta sauce, itโs a healthy, flavorful choice for any night of the week. Enjoy this wholesome, protein-packed dish thatโs perfect for both weekday dinners and special occasions!
