Low Carb Tofu Cacciatore
Savor the comforting flavors of Italy with this Low Carb Tofu Cacciatore, a wholesome plant-based spin on a classic dish. Perfect for healthy eating enthusiasts, this recipe features golden-browned extra-firm tofu paired with a vibrant medley of sautéed vegetables, including red bell peppers, zucchini, and onion. A rich tomato-based sauce, infused with bold Mediterranean flavors from capers, kalamata olives, oregano, and basil, ties everything together. With just 15 minutes of prep time and a focus on simple, fresh ingredients, this dish is both easy and satisfying. Perfectly served on its own or paired with cauliflower rice for a hearty low-carb meal, this customizable recipe is ideal for weeknight dinners or meal prep. Enjoy the blend of protein, nutrients, and bold flavor in every bite!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced into half-rounds
- 14 oz canned diced tomatoes (no sugar added)
- 2 tbsp tomato paste
- 0.5 cup vegetable broth (low sodium)
- 2 tbsp capers
- 0.25 cup kalamata olives, sliced
- 1 tsp dried oregano
- 1 tsp dried basil
- 0.25 tsp crushed red pepper flakes
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp fresh parsley, chopped
Instructions
Press the tofu: Wrap the tofu block in a clean kitchen towel or paper towels and place a heavy object, like a skillet or a book, on top. Press for 15-20 minutes to remove excess moisture.
Cut the pressed tofu into 1-inch cubes. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the diced onion and sauté for 3-4 minutes, or until translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the red bell pepper and zucchini to the skillet. Sauté for 5 minutes, stirring occasionally, until the vegetables are slightly softened.
Stir in the diced tomatoes, tomato paste, and vegetable broth. Mix well, then add the capers, sliced kalamata olives, oregano, basil, crushed red pepper flakes, salt, and black pepper. Simmer for 10 minutes to allow the flavors to meld.
Return the browned tofu to the skillet and gently stir to coat it in the sauce. Simmer for another 5 minutes until the tofu is heated through and the sauce thickens slightly.
Remove the skillet from heat and garnish with freshly chopped parsley. Serve warm on its own or with a side of cauliflower rice or roasted vegetables for a complete low-carb meal.
Nutrition Facts
Calories |
1195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.8 g | 95% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3164 mg | 138% | |
| Total Carbohydrate | 72.2 g | 26% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 32.9 g | ||
| Protein | 72.8 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2954 mg | 227% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 3057 mg | 65% | |
*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.
