Tofu Cacciatore: A Delightful Vegetarian Twist on an Italian Classic
Prepare to indulge in a wholesome and heartwarming dish with our Tofu Cacciatore. This vegetarian alternative to the traditional Italian cacciatore is brimming with flavor, featuring tofu that’s been meticulously pressed to ensure maximum absorption of the savory tomato sauce. Whether you’re a seasoned vegetarian or simply seeking a meatless meal, this recipe will captivate your taste buds with its rich and aromatic profile. For those who prefer a meaty option, I’ve included a simple substitution to accommodate both vegetarians and meat lovers alike.
Ingredients:
- Firm Tofu: 2 blocks (14 oz each)
- Onion: 1 large, finely chopped
- Red Bell Pepper: 1, diced
- Green Bell Pepper: 1, diced
- Garlic: 3 cloves, minced
- Dried Basil: 2 teaspoons
- Dried Oregano: 2 teaspoons
- Crushed Red Pepper Flakes: 1/4 teaspoon (optional, for a touch of heat)
- Diced Tomatoes: 1 can (14.5 oz)
- Tomato Paste: 2 tablespoons
- Flour: 1/4 cup
- Parmesan Cheese: 1/4 cup, grated (optional, for garnish)
- Romano Cheese: 1/4 cup, grated (optional, for garnish)
- Salt and Pepper: To taste
- Cooking Spray
Instructions:
1. Pressing the Tofu:
To achieve the best texture and flavor, it’s essential to press the tofu to remove excess moisture. Here’s how you do it:
- Place the block of tofu between two plates.
- Weigh down the top plate with a cast iron pan, a large bowl of water, or heavy cans.
- Let it sit for about 30 minutes, ensuring that the tofu is well-pressed.
- Halfway through the pressing time, discard the water and flip the tofu block for even moisture removal.
- For an even meatier texture, consider placing the pressed tofu slices in the freezer until you’re ready to use them.
2. Prepare the Sauce:
- Preheat your oven to 350°F (175°C).
- Lightly coat a large non-stick skillet with cooking spray and heat over medium-low heat.
- Add the chopped onion and diced bell peppers. Sauté until they become tender, about 5-8 minutes.
- Stir in the minced garlic, dried oregano, dried basil, and crushed red pepper flakes (if using), allowing the spices to coat the vegetables evenly.
- Add the diced tomatoes and tomato paste to the skillet. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat to low. Cover and let the sauce simmer for about 15 minutes to let the flavors meld together.
3. Prepare the Tofu:
- While the sauce is simmering, cut the pressed tofu block into ½-inch thick slices.
- In a shallow dish, mix the flour with a good pinch of salt and pepper.
- Spray a non-stick skillet with cooking spray and heat over medium-low.
- Dredge each tofu slice in the seasoned flour, ensuring to tap off any excess.
- Place the tofu slices in the skillet and cook until lightly browned on both sides, about 3 minutes per side. Be mindful of the skillet’s temperature, lowering it if necessary to prevent burning.
- This process should be done in batches. Remember to re-coat the pan with cooking spray for each batch.
4. Assemble and Bake:
- Arrange the browned tofu slices in a single layer in a baking dish.
- Pour the simmered tomato and pepper sauce over the tofu.
- If desired, sprinkle generously with Parmesan or Romano cheese.
- Cover the baking dish with aluminum foil.
- Bake in the preheated oven until the tofu is heated through and has absorbed the flavors of the sauce, approximately 45 minutes to 1 ½ hours. The longer it bakes, the more flavor the tofu will absorb.
5. Serve:
- Remove the dish from the oven and let it sit for a few minutes before serving.
- Enjoy your Tofu Cacciatore hot, either as a satisfying main course or paired with a side of crusty bread or a fresh green salad.
Nutritional Information (Per Serving):
- Calories: 152.5
- Fat: 5.2g
- Saturated Fat: 1.1g
- Cholesterol: 0mg
- Sodium: 381.4mg
- Carbohydrates: 19g
- Fiber: 4.4g
- Sugar: 8.5g
- Protein: 11.6g
Serving Suggestions:
This Tofu Cacciatore is versatile and can be enjoyed in various ways. Serve it over a bed of whole-grain rice, quinoa, or alongside a simple pasta. For a low-carb option, it pairs beautifully with steamed vegetables or a fresh salad.
Enjoy this healthy, savory dish that’s as satisfying as it is nutritious. Whether you’re preparing it for a family dinner or a gathering with friends, it’s sure to impress with its rich flavors and delightful texture. Buon appetito! 🌿🍅🍽️
