1/1 Photo of Tofu Cacciatore
1 hr 30 mins
Kozmic Blues's Note:
This is a super-healthy, vegetarian version of an Italian favorite. As I describe below, be sure to really "press" the excess liquid out of your tofu to ensure that it absorbs the wonderful flavor of the sauce. Don't be afraid to put something really heavy on it to draw out the moisture. Cast iron pan works great! Also, don't limit yourself to just tofu here. I made this for both vegetarians and meat eaters. Make the sauce as written, and then substitute half the amount of tofu with 4 boneless chicken breasts. Then I bake for about an hour, in separate dishes, of course.
My Private Note
Units: US | Metric
- 2 lbs firm tofu
- 1 medium onion, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 green bell pepper, thinly sliced
- 3 cloves garlic, minced
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
- crushed red pepper flakes (optional)
- 3 (14 1/2 ounce) cans diced tomatoes
- 2 tablespoons tomato paste
- 1/4 cup flour, for dredging
- grated parmesan cheese or romano cheese, for topping
- 1To press tofu: For best results, tofu should be"pressed" in order to remove excess liquid and absorb the flavors of the marinade.
- 2Press tofu block between two plates, weighted down with a cast iron pan, large bowl of water, or heavy cans, for about 30 minutes.
- 3Halfway through, you may dump the plate of water and flip the tofu block.
- 4For an even meatier texture, place the pressed tofu slices in the freezer until ready to use.
- 5For the cacciatore: Preheat oven to 350 degrees.
- 6Coat a large, non-stick skillet with cooking spray, and heat over medium low.
- 7Add onion and bell peppers and cook until softened, about 5-8 minutes.
- 8Add garlic, oregano, basil and crushed red pepper, if using, and stir to coat the vegetables evenly.
- 9Next, add the diced tomatoes, and tomato paste.
- 10Mix well and bring sauce mixture to a boil.
- 11Reduce heat to low, and simmer the sauce covered for about 15 minutes.
- 12While sauce simmers, cut the block of pressed tofu into ½ inch thick slices.
- 13Mix flour with a good pinch of salt and pepper.
- 14Spray a nonstick skillet with cooking spray, and place over medium low heat.
- 15Dredge the tofu slices in the seasoned flour; be sure to tap off the excess.
- 16Place slices into skillet, and cook until lightly browned on both sides, about 3 minutes per side.
- 17Watch that the pan doesnt get too hot, and lower the heat if necessary.
- 18This step needs to be done in two batches.
- 19Be sure to re-coat the pan with spray for the second batch.
- 20As the tofu slices are finished browning, place them in a baking dish in a single layer.
- 21Pour tomato pepper sauce over tofu, sprinkle generously with Parmesan or Romano cheese if desired, and cover dish with foil.
- 22Bake until heated through (about 45 minutes to 1 ½ hours) The longer the tofu bakes, the more flavor it will absorb.
- 23Serve hot.
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Nutritional Facts for Tofu Cacciatore
Serving Size: 1 (321 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 152.5
- Calories from Fat 46
- Total Fat 5.1 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 381.3 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 4.4 g
- Sugars 8.5 g
- Protein 11.6 g