Heart-Healthy Tofu Cacciatore

Packed with vibrant Mediterranean flavors, Heart-Healthy Tofu Cacciatore is a delicious plant-based twist on a classic Italian comfort dish. This recipe features golden cubes of extra-firm tofu simmered in a rich, aromatic tomato sauce with tender bell peppers, carrots, onions, and a medley of herbs like oregano and basil. It's a low-sodium, high-protein meal that pairs perfectly with whole-grain pasta or brown rice, making it ideal for those seeking a heart-smart, wholesome dinner. Ready in just an hour, this one-pan recipe is as nutritious as it is satisfying, with optional black olives and red pepper flakes for added flair. Perfect for weeknight meals or meal prep, it's a flavorful way to enjoy a healthy lifestyle without sacrificing indulgence!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 1 tbsp Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic cloves, minced
• 1 medium Red bell pepper, sliced
• 1 medium Green bell pepper, sliced
• 1 medium Carrot, peeled and sliced thinly
• 14 oz Diced tomatoes, no salt added
• 2 tbsp Tomato paste, no salt added
• 0.5 cup Low-sodium vegetable broth
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.25 tsp Red pepper flakes (optional)
• 0.25 cup Black olives, sliced (optional)
• 2 tbsp Fresh parsley, chopped
• 4 cups Cooked whole-grain pasta or brown rice

Directions

Step 1

Drain the tofu and press it between two plates for 15 minutes to remove excess water. Pat the tofu dry with a clean kitchen towel, then cut it into 1-inch cubes.

Step 2

In a large skillet or non-stick pan, heat the olive oil over medium heat. Add the tofu cubes and cook until lightly golden on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.

Step 3

In the same skillet, add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and sauté for another 30 seconds until fragrant.

Step 4

Add the red and green bell peppers and sliced carrots to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the diced tomatoes, tomato paste, and vegetable broth. Add the dried oregano, dried basil, and red pepper flakes (if using). Stir well to combine.

Step 6

Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 20 minutes, stirring occasionally, to allow the flavors to meld and the vegetables to fully soften.

Step 7

Return the tofu to the skillet and gently stir it into the sauce. Let it simmer uncovered for an additional 5 minutes to absorb the flavors.

Step 8

If using black olives, stir them in at this point. Taste and adjust seasonings if needed.

Step 9

Serve the Tofu Cacciatore over cooked whole-grain pasta or brown rice. Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2403.9g)

Amount per serving	% Daily Value*
Calories	2256.0

Total Fat 63.2g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 746.4mg	0%
Total Carbohydrate 330.6g	0%
Dietary Fiber 58.0g	0%
Total Sugars 42.5g
Protein 123.8g	0%

Vitamin D 0IU	0%
Calcium 3047.9mg	0%
Iron 25.9mg	0%
Potassium 3416.8mg	0%

*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.

Source of Calories

Fat: 23.8%

Protein: 20.8%

Carbs: 55.4%