Whole30 Tofu Cacciatore
Savor the hearty, plant-based flavors of Whole30 Tofu Cacciatore, a wholesome twist on the classic Italian-inspired dish made entirely vegan and Whole30-compliant! This colorful recipe features golden pan-seared tofu cubes, perfectly paired with a medley of fresh vegetables like bell peppers, zucchini, and mushrooms, all simmered in a rich, herby tomato sauce. With a prep time of just 20 minutes and packed with bold flavors from garlic, dried herbs, and a hint of crushed red pepper, it’s a healthy and satisfying weeknight dinner option that’s gluten-free, dairy-free, and free of added sugars. Serve this comforting tofu cacciatore with a side of cauliflower rice or zucchini noodles for a meal your taste buds—and body—will thank you for!
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Recipe Information
Ingredients
- 1 block (about 14 oz) firm tofu
- 3 tablespoons extra virgin olive oil
- 1 large yellow onion
- 4 cloves garlic cloves
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium zucchini
- 8 ounces mushrooms
- 1 14-ounce can canned diced tomatoes (no sugar added)
- 2 tablespoons tomato paste
- 1 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons crushed red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley
Instructions
Drain the tofu and press it between two plates with a heavy object on top for 15–20 minutes to remove excess water.
Once pressed, cut the tofu into 1-inch cubes and set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tofu cubes and cook for 5–7 minutes, turning occasionally, until golden on all sides. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3–4 minutes, or until softened.
Add the minced garlic and cook for another 1 minute, until fragrant.
Stir in the diced red and yellow bell peppers, zucchini slices, and sliced mushrooms. Cook for 5–7 minutes, stirring occasionally, until the vegetables are tender.
Pour in the canned diced tomatoes, tomato paste, and vegetable broth. Stir well to combine.
Season the mixture with oregano, basil, crushed red pepper flakes, salt, and black pepper. Stir to evenly distribute the spices.
Return the cooked tofu to the skillet, gently submerging it in the sauce and vegetables. Reduce the heat to low, cover, and simmer for 20 minutes to allow the flavors to meld.
Taste and adjust seasoning with additional salt or pepper, if needed.
Garnish the cacciatore with freshly chopped parsley before serving.
Nutrition Facts
Calories |
324 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 665 mg | 29% | |
| Total Carbohydrate | 23.7 g | 9% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 11.3 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 737 mg | 57% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 1003 mg | 21% | |
*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.
