Tofu cacciatore with peppers and olives
45 min · 25 g protein · 338 cals / serving
The hunter's-style Italian braise with tofu in place of chicken: browned tofu simmered in tomato and red wine with peppers, mushrooms, olives, capers, garlic and rosemary. Serve it with polenta, pasta or crusty bread.
Ingredients
- 2 blocks (14 oz each) prepared extra firm tofu, patted dry, cut in 2.5 cm (1-inch) cubes
- 1 tbsp reduced sodium soy sauce
- 1 tbsp olive oil
- 1 medium onion, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 9 oz crimini mushroom, sliced, or a pack of pre-sliced
- 4 cloves garlic, sliced
- 1 sprig fresh rosemary, leaves chopped
- 1/2 tsp dried oregano
- a pinch red pepper flakes
- 1/2 cup red wine, a vegan red
- 1 can (14 oz) canned crushed tomatoes
- 1/3 cup kalamata olives, pitted
- 1 tbsp capers, drained
- 1/2 tsp salt
To serve
- a handful fresh basil, torn
Steps
- Pat the tofu dry and toss it with the soy sauce. Heat half the oil in a large deep skillet over medium-high heat and brown the tofu for 8–10 minutes, turning, until golden. Lift it out.
- Add the rest of the oil, the onion, both peppers and the mushrooms and cook 8 minutes, stirring now and then, until the mushrooms have browned and the peppers are soft.
- Add the garlic, rosemary, oregano and pepper flakes for 1 minute, then pour in the wine and let it bubble for 2 minutes, scraping up the browned bits.
- Add the crushed tomatoes, olives, capers and salt, return the tofu and simmer, partly covered, for 12 minutes, until the sauce is thick and the tofu has soaked some of it up.
- Taste for salt, scatter with basil and serve with polenta, pasta or crusty bread.
Good to know
Can I leave out the wine?
Yes: use the same amount of broth with a teaspoon of red wine vinegar for the sharpness.
Can I use super-firm tofu?
Yes, the dense kind sold as super-firm or high-protein. It carries more protein in every bite and more calories too, at about 60 instead of 68.
Alternative
Per
- Calories
- 72
- Protein
- (30%)
- 5 g
- Fat
- (47%)
- 4 g
- Carbohydrates
- (23%)
- 5 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 187 mg
About 40% of the alcohol remains after cooking; the label counts only that.
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1353 kcal goes into the pot and 2142 g of ingredients comes out as about 1870 g of food: 72 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.