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Tofu and Vegetable Cacciatore Sauce For Grains, Spaghetti Squash or Pasta Recipe

Looking for an easy Tofu and Vegetable cacciatore sauce for grains, spaghetti squash or pasta recipe? Learn how to make Tofu and Vegetable cacciatore sauce for grains, spaghetti squash or pasta using healthy ingredients.


Submitted by anatoliansmom

Makes 2 servings



first prick holes with skewer in the squash then roast at 400 turning once for about 45 minutes. cool then cut open and remove the seeds. or serve over quinoa or whole wheat pasta

Recipe Ingredients for Tofu and Vegetable cacciatore sauce for grains, spaghetti squash or pasta

12 3/10 ounces Mor-nu, Tofu, Silken, Lite Firm
1/2 large onion, coarsely chopped
1 bell pepper, coarsely chopped
1 carrot, coarsely chopped
1 1/2 cups eggplant, coarsely chopped
2 cloves garlic, chopped
3 ounces Tomato Paste No Salt Added
14 ounce diced tomatoes, no salt added
1 teaspoon basil
1 1/2 teaspoons oregano
1/2 teaspoon thyme

Recipe Directions for Tofu and Vegetable cacciatore sauce for grains, spaghetti squash or pasta

  1. 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.)

  2. Spray a large non-stick pot with olive oil 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 cook uncovered for about 1 minute.

  3. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 609.1g
Amount Per Serving
Calories
208
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
205mg
9%
Potassium
1034mg
30%
Total Carbohydrates
32.8g
11%
Dietary Fiber
10.4g
42%
Sugars
18.2g
Protein
16.3g
Vitamin A 183% Vitamin C 189%
Calcium 14% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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