Low Fat Tofu Cacciatore
Turn dinner into a healthy and flavorful feast with this Low Fat Tofu Cacciatore, a plant-based twist on the classic Italian dish. Packed with vibrant vegetables like bell peppers, zucchini, and mushrooms, this hearty recipe is simmered in a robust tomato sauce infused with basil, oregano, and optional red pepper flakes for a hint of spice. Cubes of protein-rich extra-firm tofu soak up the savory flavors, while black olives add a pop of briny richness. Perfect for a low-fat, vegetarian or vegan dinner option, this tofu cacciatore is ready in under an hour and can be served over whole-grain pasta or brown rice for a wholesome meal. If you're looking for a low-carb alternative, simply enjoy it on its own! Whether you're meal prepping or whipping up a quick weeknight dinner, this satisfying dish is sure to delight.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 1 tbsp olive oil
- 1 medium yellow onion, finely chopped
- 3 units garlic cloves, minced
- 1 medium red bell pepper, thinly sliced
- 1 medium green bell pepper, thinly sliced
- 1 medium zucchini, chopped into half moons
- 2 cups button mushrooms, sliced
- 28 oz canned diced tomatoes, no salt added
- 2 tbsp tomato paste
- 1 cup vegetable broth, low sodium
- 1 tsp dried oregano
- 1 tsp dried basil
- 0.5 tsp red pepper flakes (optional)
- 0.5 cup black olives, sliced
- 2 tbsp fresh parsley, chopped
- to taste salt
- to taste black pepper
- as desired cooked whole-grain pasta or brown rice (optional, for serving)
Instructions
Drain the tofu and press it to remove excess moisture. Cut into 1-inch cubes and set aside.
Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the onion and garlic and sauté for 3-4 minutes, until softened and fragrant.
Add the red bell pepper, green bell pepper, zucchini, and mushrooms. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the diced tomatoes (with their juices), tomato paste, and vegetable broth. Add the oregano, basil, and red pepper flakes (if using). Mix well.
Gently fold in the tofu cubes and black olives, ensuring they are coated in the sauce. Reduce the heat to low and let the mixture simmer uncovered for 15-20 minutes, stirring occasionally, until the sauce thickens slightly and the tofu absorbs the flavors.
Season the cacciatore with salt and black pepper to taste. Stir in the fresh parsley just before serving.
Serve hot over cooked whole-grain pasta or brown rice if desired, or enjoy it as is for a low-carb option.
Nutrition Facts
Calories |
1509 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.9 g | 91% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3604 mg | 157% | |
| Total Carbohydrate | 153.2 g | 56% | |
| Dietary Fiber | 44.7 g | 160% | |
| Total Sugars | 58.4 g | ||
| Protein | 95.0 g | 190% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 3044 mg | 234% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 5548 mg | 118% | |
*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.
