Meatless Monday A to Z (Capers!)


I cooked this meal on Thursday, but its ok because every single day for me is meatless (and I would be rather useless if I gave up after the letter B and had 24 weeks left of the recipe challenge).

I have never cooked with capers, the only thing I knew about them was that I liked them and that they are salty. After going to the grocery store and looking for capers for 35 minutes I learned they are in the international aisle and that they are expensive ($5.49 for a small bottle). Please let me know if I overpaid. i probably did, I always do.

I decided to make TOFU PICCATA (it was the only thing I knew how to make with capers, good job traveling outside your comfort zone Ashley).

Ingredients (for 2 people)

  • 1/2 block organic extra firm tofu
  • 1/2 cup whole wheat flour
  • 4 tablespoons sunflower oil
  • 3/4 teaspoon minced garlic
  • 2 1/2 tablespoons capers (drained)
  • 3 tablespoons lemon juice
  • 3/4 cup white wine (Sauvignon Blanc is the best)
  • 3/4 cup vegetable broth
  • chopped fresh parsley
  • 2 tablespoon Earth Balance (or butter substitute)
  • fresh ground black pepper
  • 1 cup plain cous cous
  • 1 cup water



  • Preheat oven to 300
  • Stand tofu block up and cut in half lengthwise (each side to be 1/2 inch thick). Continue by cutting each piece into triangles, you should have 8 total.
  • Press tofu between paper towels to dry (this helps the tofu stay firm when cooking)
  • Pour wheat flour on a plate and coat all sides of the tofu
  • In a frying pan (deep is suggested), heat 2-3 tablespoons of the sunflower oil and cook each side of the tofu for 3-4 minutes (or until golden brown).
  • Transfer to baking sheet (I always cover with tin foil to avoid a mess) and place in oven to keep warm.



  • To the same pan, add the remaining sunflower oil, garlic, and capers and cook for 1-2 minutes.
  • Stir in the lemon juice and wine and cook for 3-4 minutes (let it reduce).
  • Add vegetable broth (let it simmer and reduce)
  • Stir in parsley, Earth Balance and pepper (all of these ingredients can be to taste!)


The cous cous only takes about one minute to prepare so do this while the sauce is simmering!

Final product!


The best thing that came from this recipe? I learned how to cook tofu in a way that I really enjoy (sliced thin and lightly pan-fried)! AUGUST GOAL ACCOMPLISHED!

Please visit Better With Veggies for the recipe link up for other delicious Caper recipes and check back (hopefully Monday) for the next featured ingredient!


8 thoughts on “Meatless Monday A to Z (Capers!)

  1. Heather @ Better With Veggies

    This looks awesome! I’m so glad you found a way to cook tofu that you enjoy, I bet you’ll start to appreciate different ways now too (at least that’s how my tastes work). =)

      1. Heather @ Better With Veggies

        Aw man, I missed this comment! I bought mine in the produce section of Whole Foods. Ginger (next week) should be easier for you to find, right? ๐Ÿ™‚

  2. Stacy Lazar

    That actually looks great! Also capers ARE expensive. I once bought a GIANT bottle of them thinking I’d save money (like $20 for a lifetime supply)…and then I dropped the entire glass jar on my kitchen floor. #fail

  3. HollieisFueledByLOLZ

    I found your blog since we were chatting a bit on twitter! I love your writing style! I’m not a big tofu fan (I noticed you were a vegetarian..) but this looks really good. I love capers and think they go the best with salmon.

    1. Running Bun Post author

      Thanks!! I write whatever comes to my mind, which is normally the level of a 6th grader ๐Ÿ™‚ I didn’t ever eat tofu until a few months into the vegetarian thing (and definitely stay away from the faux meats, they skeeve me big time) but it helps add some substance to certain meals and I am happy I FINALLY found a yum way to cook it (I generally suck ass at cooking). Its been a learning curve for sure.

  4. Pingback: Dear September… | Running Bun

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