Baked Zucchini Parmesan: Vegan Tuscan Temptation

Baked Zucchini Parmesan
Baked Zucchini Parmesan

When a hankering for Italian cuisine hits, the first thing any vegan might think is, “But what about the cheese?”

Worry no more! Our recipe for this week replaces dairy-based Parmesan with a plant-based version salty and savory enough to satisfy any cheese-craving palate!

The secret to Chef Ryan’s Baked Zucchini Parmesan?

Its four healthy “cheese” ingredients!

  • Raw cashews: Just two weekly servings may lower the risk of cardiovascular and coronary artery diseases between 13 and 23 percent.
  • Hemp seeds: one tablespoon contains a whopping 10 grams of protein. compared to 1.9 grams for dairy-based Parmesan.
  • Garlic powder: The findings of several recent studies support garlic powder’s brain-enhancing properties.
  • Nutritional yeast: Packed with cheesy flavor, nutritional yeast can help your immune system fend off respiratory infections. A  perfect flu-season food!

Add tender baked zucchini and cauliflower coated with aromatic Italian herbs,  crispy browned cannellini beans, and garlic-and onion-laced tomato sauce. Finish with fresh basil leaves,  and you have Chef Ryan’s Baked Zucchini Parmesan – a truly Tuscan treat!

 

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Vegan Baked Zucchini Parmesan

Baked Zucchini Parmesan
  • Author: Gregg Rozeboom
  • Yield: 2 1x
  • Cuisine: Italian
  • Diet: Vegan
Scale

Ingredients

Fresh basil leaves for topping                                                                                         

1 15 oz. can cannellini beans

1 zucchini

1 med/small cauliflower head

1 small yellow onion

4 garlic cloves

1 T Italian seasoning

1 15 oz. can diced tomatoes

1/4 cup bread crumbs

2Cashew Parm:

½ cup raw cashews

¼ cup hemp seeds

½ cup nutritional yeast

1 tsp garlic powder

½ tsp salt

Instructions

    1. Preheat oven to 425 degrees.
    2. Roughly chop basil leaves. Set aside.
    3. Drain and rinse the cannellini beans.
    4. Trim and halve zucchini. Slice into quarters lengthwise.
    5. Chop cauliflower into bite-sized pieces. Mince garlic and onion.
    6. Place zucchini and cauliflower in a bowl and toss with Italian seasoning, salt, and pepper. 
    7. Place tossed veggies on a baking sheet lined with parchment paper. Bake until browned, 15-18 min.
    8. Heat a saucepan over medium heat. Add onion, garlic, pinch of salt, and splash of water or broth to prevent sticking. Cook until onion is translucent (about 3 min).
    9.  Add tomatoes. Continue cooking until sauce thickens slightly (about 5 min). Reduce heat to low and keep covered.
    10. Heat skillet over medium-high heat. Add cannellini beans and cook until browned and crisp. To prevent sticking, splash with water or broth. Season with salt.
    11.  Add bread crumbs and cashew parm, toss to combine, and continue cooking until bread crumbs are slightly toasted.
    12. Divide tomato sauce between bowls and layer with cannellini beans and baked veggies. Sprinkle with basil and more cashew parm.

Cashew Parm:

  1. Combine raw cashews, hemp seeds, nutritional yeast, garlic powder, and salt in a food processor. Blend for about 1 minute, or until cashews and seeds are the texture of Parmesan cheese. 
  2. Refrigerate unused Cashew Parm in an airtight container for up to three weeks.

 

Nutrition

  • Serving Size: 1
  • Calories: 860
  • Sugar: 29
  • Sodium: 980
  • Fat: 13
  • Saturated Fat: 2.5
  • Trans Fat: 0
  • Carbohydrates: 136
  • Fiber: 36
  • Protein: 57
  • Cholesterol: 0

Keywords: Vegan baked zucchini parmesan

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