Savory Tofu Cacciatore Bake
Indulge in this delicious and nutritious twist on the classic Italian Cacciatore, featuring perfectly pressed firm tofu that soaks up rich, savory flavors while being enveloped in a hearty tomato-based sauce. This dish is not only a vegetarian delight but also caters to meat lovers, as you can easily substitute half the tofu with succulent chicken breasts for a dual-option meal. Packed with colorful vegetables like bell peppers and onions, and aromatic herbs like basil and oregano, each bite is a celebration of flavors. Whether enjoyed on its own or alongside crusty bread, this Tofu Cacciatore Bake promises to satisfy and nourish, making it a perfect addition to your dinner rotation.
N/A
Servings
225
Calories
12
Ingredients
Ingredients
firm tofu
2 lbs (pressed and sliced)
medium onion
1 (thinly sliced)
red bell pepper
1 (thinly sliced)
green bell pepper
1 (thinly sliced)
garlic cloves
3 (minced)
dried basil
2 teaspoons
dried oregano
2 teaspoons
crushed red pepper flakes
to taste (optional)
diced tomatoes
3 (14.5 oz) cans
tomato paste
2 tablespoons
flour
1/4 cup (for dredging)
Parmesan or Romano cheese
for topping (grated)
Instructions
1
Start by pressing the tofu: Wrap the block of firm tofu in a clean kitchen towel or paper towels. Place it between two plates, then set a heavy cast iron skillet or another heavy object on top to help draw out excess liquid. Let it press for about 30 minutes, flipping halfway through for even moisture removal.
2
For enhanced texture, you can freeze the pressed tofu slices until ready to cook.
3
Preheat your oven to 350°F (175°C).
4
In a large non-stick skillet, lightly coat with cooking spray and heat over medium-low.
5
Add the thinly sliced onions and bell peppers to the skillet. Cook, stirring frequently, for about 5-8 minutes until they soften.
6
Stir in the minced garlic, dried oregano, dried basil, and optional crushed red pepper flakes. Cook for another minute, ensuring the vegetables are well coated with the spices.
7
Pour in the three cans of diced tomatoes along with the tomato paste. Mix thoroughly and bring the sauce to a gentle boil.
8
Once boiling, reduce the heat to low and cover the skillet. Let the sauce simmer for about 15 minutes, allowing the flavors to meld.
9
While the sauce simmers, slice the pressed tofu into ½-inch thick slices.
10
In a shallow bowl, combine flour with a pinch of salt and black pepper.
11
Spray a non-stick skillet with cooking spray and heat over medium-low.
12
Dredge each tofu slice in the seasoned flour, shaking off the excess. Once the skillet is hot, place the tofu slices in batches, cooking for about 3 minutes per side until they are golden brown. Re-spray the skillet for the second batch.
13
As each slice is finished, place them in a single layer in a baking dish.
14
Once all the tofu is browned, pour the tomato-pepper sauce over the tofu in the baking dish. Sprinkle generously with grated Parmesan or Romano cheese, if desired. Cover the dish with foil.
15
Bake in the preheated oven for about 45 minutes to 1.5 hours, depending on how much flavor you want the tofu to absorb. The longer it bakes, the more delicious it becomes.
16
Remove from the oven and serve hot, garnished with additional cheese if desired.
Nutrition Information
7.5g
Fat
30g
Carbs
11.25g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Tofu Cacciatore Bake?
It is a nutritious and savory twist on the classic Italian Cacciatore, featuring pressed firm tofu, a hearty tomato-based sauce, bell peppers, and onions.
How do I properly press the tofu for this recipe?
Wrap the firm tofu in a clean kitchen towel between two plates. Place a heavy object, like a cast iron skillet, on top for 30 minutes, flipping halfway through.
Can I use chicken instead of tofu?
Yes, you can easily substitute half the tofu with succulent chicken breasts for a dual-option meal that caters to meat lovers.
What is the recommended oven temperature?
The oven should be preheated to 350°F (175°C) before baking the dish.
How long should I bake the Tofu Cacciatore?
Bake the dish for 45 minutes to 1.5 hours. A longer bake time allows the tofu to absorb more flavor and become more delicious.
Is there a way to enhance the texture of the tofu?
For enhanced texture, you can freeze the pressed tofu slices until you are ready to cook them.
What vegetables are included in the sauce?
The sauce includes thinly sliced onions, one red bell pepper, and one green bell pepper.
What herbs and spices provide the flavor?
The recipe uses minced garlic, dried oregano, dried basil, and optional crushed red pepper flakes.
How do I prepare the tofu slices for the skillet?
Slice the pressed tofu into 1/2-inch thick pieces and dredge each slice in a mixture of flour, salt, and black pepper.
How long should the tomato sauce simmer?
After bringing the tomato mixture to a boil, reduce the heat to low, cover, and let it simmer for about 15 minutes.
How many calories are in a serving of Tofu Cacciatore?
Each serving contains approximately 225 calories.
How much protein does this recipe provide?
This recipe provides about 11.25g of protein per serving.
What type of tomatoes should I use?
The recipe calls for three 14.5 oz cans of diced tomatoes.
What kind of cheese is used for the topping?
You can use grated Parmesan or Romano cheese to sprinkle over the dish before baking.
How do I cook the tofu slices before baking?
Brown the flour-dredged tofu slices in a non-stick skillet for about 3 minutes per side until they are golden brown.
What is the fat content per serving?
The fat content is approximately 7.5g per serving.
How many carbohydrates are in this dish?
There are 30g of carbohydrates per serving.
Is this recipe considered vegetarian?
Yes, it is a vegetarian dish, though it can be modified for meat lovers if desired.
How much tofu do I need for this recipe?
You will need 2 lbs of firm tofu.
How much garlic is required?
The recipe uses 3 minced garlic cloves.
What is the role of tomato paste in the recipe?
Two tablespoons of tomato paste are added to the sauce to deepen the flavor and enrich the tomato base.
Can I make this dish spicy?
Yes, you can add crushed red pepper flakes to the sauce to taste for an optional spicy kick.
How should I serve Tofu Cacciatore?
Serve it hot, garnished with additional cheese if desired, either on its own or with crusty bread.
Does the recipe contain fiber?
Yes, it contains approximately 2.5g of fiber per serving.
Is the dish covered or uncovered while baking?
The dish should be covered with foil before being placed in the oven to bake.
How many ingredients are in the Tofu Cacciatore Bake?
There are a total of 12 ingredients used in this recipe.
How long do I sauté the onions and peppers?
Sauté them for 5 to 8 minutes until they soften before adding the garlic and spices.
What is the texture of the finished dish?
The tofu is golden brown and savory, enveloped in a rich, hearty tomato sauce with soft, flavorful vegetables.
Can I use this for meal prep?
Yes, this dish is described as a perfect addition to a dinner rotation and is quite satisfying and nourishing.
What type of flour is used for dredging?
The recipe calls for 1/4 cup of flour mixed with a pinch of salt and black pepper.