High Protein Tofu Cacciatore
Packed with plant-based protein and bursting with vibrant Mediterranean flavors, High Protein Tofu Cacciatore is a hearty and nutritious twist on the classic Italian dish. This recipe combines golden, pan-seared extra-firm tofu with a rich tomato sauce infused with aromatic garlic, onion, and dried herbs, along with colorful vegetables like red bell pepper, zucchini, and crimini mushrooms. Perfectly spiced with a hint of red chili flakes, this comforting dish can be elevated further with optional capers for a tangy kick. Serve it over fluffy quinoa or whole-grain pasta for a balanced and satisfying meal that's ideal for weeknight dinners or meal prep. Quick to prepare and ready in just 50 minutes, this high-protein vegan recipe is sure to become a staple in your healthy eating routine.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 2 tbsp Olive oil
- 1 medium Yellow onion, diced
- 4 cloves Garlic, minced
- 1 large Red bell pepper, diced
- 1 medium Zucchini, sliced into half-moons
- 8 oz Crimini mushrooms, sliced
- 28 oz Crushed tomatoes
- 2 tbsp Tomato paste
- 1 cup Vegetable broth
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Red chili flakes
- 1 tsp Salt
- 0.5 tsp Black pepper
- 2 tbsp Capers (optional)
- 2 tbsp Fresh parsley, chopped (for garnish)
- 3 cups Cooked quinoa or whole-grain pasta (to serve)
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object (such as a skillet) on top to press out excess moisture for 10-15 minutes. Once pressed, cut the tofu into bite-sized cubes.
Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden on all sides. Remove tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and reduce heat to medium. Add the diced onion and cook for 3-4 minutes, until softened.
Stir in the garlic and cook for another 1 minute, until fragrant.
Add the diced red bell pepper, zucchini, and mushrooms to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the crushed tomatoes, tomato paste, and vegetable broth. Stir in the dried oregano, dried basil, red chili flakes, salt, and black pepper.
Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 15 minutes, stirring occasionally.
After 15 minutes, return the tofu to the skillet and stir to combine. If using capers, add them now. Simmer uncovered for an additional 5 minutes to allow the flavors to meld.
Taste and adjust seasoning as desired.
Serve the Tofu Cacciatore over cooked quinoa or whole-grain pasta. Garnish with fresh parsley before serving. Enjoy!
Nutrition Facts
Calories |
2037 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.7 g | 100% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3606 mg | 157% | |
| Total Carbohydrate | 242.1 g | 88% | |
| Dietary Fiber | 51.8 g | 185% | |
| Total Sugars | 58.3 g | ||
| Protein | 114.1 g | 228% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 3127 mg | 241% | |
| Iron | 30.9 mg | 172% | |
| Potassium | 6264 mg | 133% | |
*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.
