Tofu and Vegetable Cacciatore on Roasted Spaghetti Squash
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5 from 2 votes

Tofu and Vegetable Cacciatore

Tofu that has been frozen and thawed becomes chewy and soaks up plenty of flavor in this vegan version of cacciatore.
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Main Course
Cuisine: Italian, Oil-Free, Vegan
Keyword: vegetable cacciatore
Servings: 6
Calories: 142kcal
Author: Susan Voisin

Ingredients

  • 1 package tofu 14-16 ounces firm or extra-firm tofu, frozen and thawed (see note)
  • 1 large onion coarsely chopped
  • 1 bell pepper coarsely chopped (I used 1/2 red and 1/2 green)
  • 1 carrot coarsely chopped
  • 3 cups eggplant coarsely chopped (about 1 small globe or two Japanese eggplants)
  • 3-4 cloves garlic chopped
  • 1 cup mushrooms coarsely chopped
  • 1/2 cup white wine see note
  • 1 cup vegetable broth I used fatfree “chicken-style” bouillon
  • 1 6- ounce can tomato paste
  • 1 14- ounce can diced tomatoes canned
  • 1 teaspoon salt or to taste
  • 1 teaspoon basil
  • 1 1/2 teaspoons oregano
  • 1/2 teaspoon thyme
  • generous grating of fresh black pepper

Instructions

  • Defrost the tofu and squeeze as much liquid as possible out of it. Squeeze it gently so that it doesn’t tear. A little liquid left inside will not hurt this dish. Cut into cubes about 1/2-inch thick. (Frozen tofu tends to expand when cooked, so err on the side of smallness.)
  • Heat a large non-stick pot and saute the onion until it begins to turn golden. Add the rest of the vegetables, cover, and cook for about 5 more minutes at medium heat, stirring every minute. Add tofu and the white wine, and cook uncovered for about 1 minute.
    Vegetables cooking for cacciatore
  • Combine the broth and the tomato paste and stir until smooth. Add it, the tomatoes, and all remaining ingredients to the pan. Stir well and turn heat very low. Cover and cook, stirring occasionally, for 30 minutes.
  • Serve over spaghetti squash, pasta, rice, or potatoes.

Notes

  • I freeze tofu the quick and easy way. I simply take the unopened box of tofu and put it in the freezer for at least 24 hours. When I’m ready to use it, I either put it in the refrigerator overnight to thaw or thaw it in the microwave. Then I remove it from the water and gently squeeze it between my hands to get out as much water as possible. (You will be amazed how much there is!) This is a great way to use tofu that is about to reach its expiration date; it will stay good in the freezer for months.
  • The white wine gives this dish a great flavor, but if you don’t have any, a light red wine will do. If you don’t want to use alcohol, substitute the same amount of vegetable broth.
  • Finally, you can substitute the frozen tofu with baked or pan-fried tofu if you’d like, but frozen tofu is much easier.
  • Nutrition facts do not include spaghetti squash.
  • This recipe qualifies as zero smart points on WW Freestyle program if you use a fat-free broth and replace the tomato paste with tomato sauce. With the paste it is 1 point.

Nutrition

Serving: 1serving | Calories: 142kcal | Carbohydrates: 18g | Protein: 9g | Fat: 4g | Cholesterol: 0mg | Sodium: 691mg | Fiber: 5g