Whole30 Tofu Cacciatore

Savor the wholesome flavors of this Whole30 Tofu Cacciatore, a plant-based twist on the classic Italian dish that’s both hearty and healthy. Perfect for those following Whole30 or simply seeking a delicious vegan meal, this recipe swaps traditional protein for golden-seared firm tofu, which soaks up the rich, savory sauce. Simmered with vibrant bell peppers, tender zucchini, earthy mushrooms, and aromatic herbs, every bite bursts with rustic Mediterranean charm. Made with clean, simple ingredients like no-sugar-added canned tomatoes and low-sodium vegetable broth, this dish is as nourishing as it is flavorful. Ready in under an hour, this one-pan wonder is ideal for busy weeknights and pairs beautifully with cauliflower rice or a crisp side salad.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Drain the tofu and press it between two plates with a heavy object on top for 15–20 minutes to remove excess water.

Step 2

Once pressed, cut the tofu into 1-inch cubes and set aside.

Step 3

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.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3–4 minutes, or until softened.

Step 5

Add the minced garlic and cook for another 1 minute, until fragrant.

Step 6

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.

Step 7

Pour in the canned diced tomatoes, tomato paste, and vegetable broth. Stir well to combine.

Step 8

Season the mixture with oregano, basil, crushed red pepper flakes, salt, and black pepper. Stir to evenly distribute the spices.

Step 9

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.

Step 10

Taste and adjust seasoning with additional salt or pepper, if needed.

Step 11

Garnish the cacciatore with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(2016.9g)

Amount per serving	% Daily Value*
Calories	1213.1

Total Fat 72.4g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 3.9g
Cholesterol 0mg	0%
Sodium 5269.3mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 23.5g	0%
Total Sugars 50.9g
Protein 62.6g	0%

Vitamin D 0IU	0%
Calcium 840.9mg	0%
Iron 12.3mg	0%
Potassium 4205.7mg	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: 50.0%

Protein: 19.2%

Carbs: 30.7%