Low Fat Tofu Cacciatore

Delight in the hearty flavors of Italy with this Low Fat Tofu Cacciatore, a healthy twist on the classic dish that’s both vegan and packed with nutrients. Featuring protein-rich extra-firm tofu simmered in a robust tomato-based sauce infused with aromatic garlic, oregano, and basil, this recipe is brimming with vibrant vegetables like bell peppers, zucchini, and mushrooms. The addition of black olives lends a savory punch, while a final sprinkle of fresh parsley brightens every bite. Perfect for those seeking a low-fat, plant-based meal, this tofu cacciatore can be served over whole-grain pasta or brown rice for a satisfying dinner or enjoyed as a standalone low-carb option. Ready in just 45 minutes, it’s a flavorful and wholesome choice for busy weeknights or your next meatless dinner.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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
• 0 to taste salt
• 0 to taste black pepper
• 0 as desired cooked whole-grain pasta or brown rice (optional, for serving)

Directions

Step 1

Drain the tofu and press it to remove excess moisture. Cut into 1-inch cubes and set aside.

Step 2

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.

Step 3

Add the red bell pepper, green bell pepper, zucchini, and mushrooms. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

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.

Step 5

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.

Step 6

Season the cacciatore with salt and black pepper to taste. Stir in the fresh parsley just before serving.

Step 7

Serve hot over cooked whole-grain pasta or brown rice if desired, or enjoy it as is for a low-carb option.

Nutrition Facts

Serving size	(2621.0g)

Amount per serving	% Daily Value*
Calories	1508.9

Total Fat 70.9g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3604.3mg	0%
Total Carbohydrate 153.2g	0%
Dietary Fiber 44.7g	0%
Total Sugars 58.4g
Protein 95.0g	0%

Vitamin D 28IU	0%
Calcium 3044.1mg	0%
Iron 25.1mg	0%
Potassium 5548.1mg	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: 39.1%

Protein: 23.3%

Carbs: 37.6%