Low Sodium Tofu Cacciatore
Discover a hearty and wholesome dinner option with this Low Sodium Tofu Cacciatore—a vibrant, plant-based twist on the classic Italian comfort food. Packed with protein-rich extra firm tofu and a medley of fresh vegetables like bell peppers, zucchini, and mushrooms, this dish delivers big on flavor without the salt. Simmered in a rich, no-salt-added tomato sauce infused with Italian herbs, garlic, and a hint of spice, it’s a perfect low-sodium dinner recipe that doesn’t compromise on taste. Serve this nourishing one-pot meal over whole grain pasta or brown rice for a satisfying, family-friendly dinner that’s both heart-healthy and delicious. Perfect for those seeking low-sodium vegan recipes or anyone looking for a flavorful, guilt-free meal idea!
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Recipe Information
Ingredients
- 14 ounces Extra firm tofu
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 4 cloves Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
- 1 medium Zucchini, sliced into half-moons
- 8 ounces Baby Bella mushrooms, sliced
- 15 ounces Crushed tomatoes (no salt added)
- 1 cup Unsalted vegetable broth
- 2 tablespoons Tomato paste (no salt added)
- 2 teaspoons Italian seasoning
- 1 teaspoon Fresh rosemary, chopped
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoons Black pepper
- 0.25 teaspoons Red pepper flakes (optional)
- 4 cups Cooked whole grain pasta or brown rice (optional, for serving)
Instructions
Press the tofu to remove excess liquid: place it between two plates and set a heavy object on top for 15 minutes. Pat it dry with a paper towel and cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the tofu cubes and cook until golden on all sides, about 6-8 minutes. Remove the tofu and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and cook for 3-4 minutes, until softened.
Add the minced garlic and cook for another minute until fragrant.
Stir in the red and green bell peppers, zucchini, and mushrooms. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the crushed tomatoes, vegetable broth, and tomato paste. Stir to combine.
Add the Italian seasoning, fresh rosemary, black pepper, and red pepper flakes (if using). Stir well and bring the mixture to a simmer.
Return the tofu cubes to the skillet, gently folding them into the sauce.
Reduce the heat to low, cover, and let the cacciatore simmer for 20 minutes, stirring occasionally to prevent sticking.
Taste and adjust seasoning if necessary (avoid adding salt to keep the dish low sodium).
Sprinkle with fresh parsley before serving.
Serve hot over cooked whole grain pasta or brown rice, if desired.
Nutrition Facts
Calories |
2373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.2 g | 91% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 230 mg | 10% | |
| Total Carbohydrate | 337.9 g | 123% | |
| Dietary Fiber | 60.5 g | 216% | |
| Total Sugars | 52.3 g | ||
| Protein | 133.2 g | 266% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 3082 mg | 237% | |
| Iron | 27.1 mg | 151% | |
| Potassium | 4711 mg | 100% | |
*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.
