Low Sodium Tofu Cacciatore

Savor a hearty and wholesome twist on an Italian classic with this Low Sodium Tofu Cacciatore. Perfectly golden cubes of extra firm tofu are paired with a medley of colorful vegetables, including bell peppers, zucchini, and Baby Bella mushrooms, all simmered in a rich, no-salt-added tomato sauce infused with Italian herbs and fresh rosemary. This recipe is a flavorful, heart-healthy option designed to reduce sodium without compromising on taste. Ready in under an hour, it's perfect for weeknight dinners and can be served over whole grain pasta or brown rice for a complete, satisfying meal. Whether you're following a low sodium diet or simply looking for a plant-based Italian-inspired dish, this tofu cacciatore is a delicious and nutritious choice.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Add the minced garlic and cook for another minute until fragrant.

Step 5

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

Step 6

Pour in the crushed tomatoes, vegetable broth, and tomato paste. Stir to combine.

Step 7

Add the Italian seasoning, fresh rosemary, black pepper, and red pepper flakes (if using). Stir well and bring the mixture to a simmer.

Step 8

Return the tofu cubes to the skillet, gently folding them into the sauce.

Step 9

Reduce the heat to low, cover, and let the cacciatore simmer for 20 minutes, stirring occasionally to prevent sticking.

Step 10

Taste and adjust seasoning if necessary (avoid adding salt to keep the dish low sodium).

Step 11

Sprinkle with fresh parsley before serving.

Step 12

Serve hot over cooked whole grain pasta or brown rice, if desired.

Nutrition Facts

Serving size	(2865.1g)

Amount per serving	% Daily Value*
Calories	2372.8

Total Fat 71.2g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 229.6mg	0%
Total Carbohydrate 337.9g	0%
Dietary Fiber 60.5g	0%
Total Sugars 52.3g
Protein 133.2g	0%

Vitamin D 15.9IU	0%
Calcium 3081.7mg	0%
Iron 27.1mg	0%
Potassium 4711.1mg	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: 25.4%

Protein: 21.1%

Carbs: 53.5%