High Protein Tofu Cacciatore

Elevate your plant-based cooking with this hearty, High Protein Tofu Cacciatore—a vibrant Italian-inspired dish that’s as nourishing as it is flavorful. Packed with golden-browned extra-firm tofu, tender zucchini, meaty crimini mushrooms, and sweet red bell peppers, this protein-rich recipe delivers a satisfying explosion of textures and tastes. Simmered in a savory blend of crushed tomatoes, vegetable broth, and aromatic herbs like oregano and basil, this comforting cacciatore is spiced up with a hint of red chili flakes. Serve it over fluffy quinoa or whole-grain pasta for a well-rounded, nutrient-dense meal, and top it off with fresh parsley for an elegant finish. Perfect for weeknight dinners or meal prep, this vegan-friendly dish promises to wow your taste buds while fueling your body.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 2 tbsp Olive oil
• 1 medium Yellow onion, diced
• 4 cloves Garlic, minced
• 1 large Red bell pepper, diced
• 1 medium Zucchini, sliced into half-moons
• 8 oz Crimini mushrooms, sliced
• 28 oz Crushed tomatoes
• 2 tbsp Tomato paste
• 1 cup Vegetable broth
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.5 tsp Red chili flakes
• 1 tsp Salt
• 0.5 tsp Black pepper
• 2 tbsp Capers (optional)
• 2 tbsp Fresh parsley, chopped (for garnish)
• 3 cups Cooked quinoa or whole-grain pasta (to serve)

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object (such as a skillet) on top to press out excess moisture for 10-15 minutes. Once pressed, cut the tofu into bite-sized 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 for 5-7 minutes, turning occasionally, until golden on all sides. Remove tofu from the skillet and set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil and reduce heat to medium. Add the diced onion and cook for 3-4 minutes, until softened.

Step 4

Stir in the garlic and cook for another 1 minute, until fragrant.

Step 5

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

Step 6

Pour in the crushed tomatoes, tomato paste, and vegetable broth. Stir in the dried oregano, dried basil, red chili flakes, salt, and black pepper.

Step 7

Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 15 minutes, stirring occasionally.

Step 8

After 15 minutes, return the tofu to the skillet and stir to combine. If using capers, add them now. Simmer uncovered for an additional 5 minutes to allow the flavors to meld.

Step 9

Taste and adjust seasoning as desired.

Step 10

Serve the Tofu Cacciatore over cooked quinoa or whole-grain pasta. Garnish with fresh parsley before serving. Enjoy!

Nutrition Facts

Serving size	2843.5 grams (2843.5g)

Amount per serving	% Daily Value*
Calories	2037

Total Fat 77.70g	100%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 3.40g
Cholesterol 0mg	0%
Sodium 3606mg	157%
Total Carbohydrate 242.10g	88%
Dietary Fiber 51.80g	185%
Total Sugars 58.30g
Protein 114.10g	228%

Vitamin D 23IU	114%
Calcium 3127mg	241%
Iron 31mg	172%
Potassium 6264mg	133%

*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: 32.9%

Protein: 21.5%

Carbs: 45.6%