Ingredients:
**For the Tofu:**
– 1 block (14-16 oz) extra-firm tofu (frozen and then thawed)
– 1 cup unsweetened almond milk (or any plant-based milk)
– 1 tablespoon apple cider vinegar
– 1 cup whole wheat flour
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1 teaspoon Italian seasoning
– 1/2 teaspoon salt
– 1/2 teaspoon black pepper
– 2 cups whole wheat breadcrumbs or panko (for added crunch)
**For the Marinara Sauce:**
– 1 tablespoon vegetable broth (for sautéing)
– 1 small onion, finely diced
– 3 cloves garlic, minced
– 1 can (15 oz) crushed tomatoes
– 1 tablespoon tomato paste
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1/2 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
**For Assembly:**
– Whole grain or sprouted sub rolls
– 1 cup vegan mozzarella or other plant-based cheese
– Fresh basil leaves (optional)
– Roasted red bell peppers (optional)
– Baby spinach or arugula
Instructions:
- **Prepare Tofu:**
– Freeze the block of tofu, then thaw completely. Once thawed, press the tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel and place a heavy object on top for 15-20 minutes.
– Slice the tofu into “cutlet” shapes suitable for subs.
- **Marinate Tofu:**
– In a bowl, mix together your preferred marinade (e.g., vegetable broth, soy sauce, garlic powder, and Italian seasoning).
– Place the tofu cutlets in the marinade, ensuring they are fully coated. Cover and let marinate in the refrigerator overnight for best flavor.
- **Prepare Breading Station:**
– In one bowl, mix the plant-based milk with apple cider vinegar (to create a buttermilk substitute).
– In another bowl, combine whole wheat flour, garlic powder, onion powder, Italian seasoning, salt, and black pepper.
– Place breadcrumbs or panko in a third bowl.
- **Coat Tofu Cutlets:**
– Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
– Dip each marinated tofu cutlet in the flour mixture, then in the milk mixture, and finally coat with breadcrumbs or panko.
– Place the breaded cutlets on the prepared baking sheet.
- **Bake Tofu Cutlets:**
– Bake the tofu cutlets for 20-25 minutes, turning halfway through, until they are golden brown and crispy.
- **Prepare Marinara Sauce:**
– In a medium saucepan, heat the vegetable broth over medium heat.
– Add the diced onion and sauté until translucent.
– Add minced garlic and cook until fragrant.
– Stir in crushed tomatoes, tomato paste, dried basil, dried oregano, red pepper flakes (if using), salt, and pepper.
– Simmer for 20 minutes, stirring occasionally, until the sauce thickens.
- **Assemble the Subs:**
– Preheat your oven’s broiler.
– Split the sub rolls and toast them lightly under the broiler.
– Place a tofu cutlet on each roll, top with marinara sauce, vegan mozzarella, and, if desired, roasted red bell peppers.
– Return to the broiler and cook until the cheese melts and starts to brown slightly.
- **Serve:**
– Top the subs with fresh basil leaves and baby spinach or arugula.
– Serve hot with a side of baked sweet potato fries or a crisp salad.
**Serving Suggestion:**
– These Tofu “Chicken” Parmesan Subs make for a hearty and satisfying lunch or dinner. They pair wonderfully with sweet potato fries or a side salad for a complete meal.
We’d love to hear your thoughts!
– How did your dish turn out?
– Did you make any modifications?
– What did you serve it with?
– Any other tips or suggestions?
Comments:
**SubLover:** These subs are incredible! The tofu is perfectly crispy and the flavor is amazing.
**HealthyEater:** So delicious and filling. I added some roasted eggplant slices and it was a great addition.
**Enjoy your Tofu “Chicken” Parmesan Subs and savor the delightful combination of flavors and textures!**