Heart-Healthy Tofu Cacciatore
Savor the delicious and nutritious flavors of Heart-Healthy Tofu Cacciatore, a plant-based twist on the classic Italian dish that’s perfect for anyone seeking a wholesome and balanced meal. Featuring protein-packed extra-firm tofu, vibrant bell peppers, and tender carrots simmered in a rich no-salt tomato sauce infused with oregano and basil, this recipe transforms simple ingredients into a flavorful masterpiece. Low-sodium vegetable broth and whole-grain pasta or brown rice make it a heart-conscious choice, while optional black olives and red pepper flakes provide customizable flair. Ready in just an hour, this satisfying vegan dinner is ideal for busy weeknights or elegant entertaining.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 1 tbsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Red bell pepper, sliced
- 1 medium Green bell pepper, sliced
- 1 medium Carrot, peeled and sliced thinly
- 14 oz Diced tomatoes, no salt added
- 2 tbsp Tomato paste, no salt added
- 0.5 cup Low-sodium vegetable broth
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.25 tsp Red pepper flakes (optional)
- 0.25 cup Black olives, sliced (optional)
- 2 tbsp Fresh parsley, chopped
- 4 cups Cooked whole-grain pasta or brown rice
Instructions
Drain the tofu and press it between two plates for 15 minutes to remove excess water. Pat the tofu dry with a clean kitchen towel, then cut it into 1-inch cubes.
In a large skillet or non-stick pan, heat the olive oil over medium heat. Add the tofu cubes and cook until lightly golden on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and sauté for another 30 seconds until fragrant.
Add the red and green bell peppers and sliced carrots to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the diced tomatoes, tomato paste, and vegetable broth. Add the dried oregano, dried basil, and red pepper flakes (if using). Stir well to combine.
Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 20 minutes, stirring occasionally, to allow the flavors to meld and the vegetables to fully soften.
Return the tofu to the skillet and gently stir it into the sauce. Let it simmer uncovered for an additional 5 minutes to absorb the flavors.
If using black olives, stir them in at this point. Taste and adjust seasonings if needed.
Serve the Tofu Cacciatore over cooked whole-grain pasta or brown rice. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
2256 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.2 g | 81% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 746 mg | 32% | |
| Total Carbohydrate | 330.6 g | 120% | |
| Dietary Fiber | 58.0 g | 207% | |
| Total Sugars | 42.5 g | ||
| Protein | 123.8 g | 248% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3048 mg | 234% | |
| Iron | 25.9 mg | 144% | |
| Potassium | 3417 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
