TOFO SOUP RECIPES

VEGETABLE AND TOFU SOUP RECIPE | EATINGWELL

Vegetable and Tofu Soup Recipe | EatingWell image

Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

Provided by Diabetic Living Magazine

Categories Healthy Vegetable Soup Recipes

Total Time 2 hours 35 minutes

Number Of Ingredients 13

Ingredients

1 (12 ounce) package extra-firm, tub-style tofu (fresh bean curd), drained and cut into 3/4-inch cubes
2 tablespoons olive oil
1 teaspoon dried Italian seasoning, crushed
Nonstick cooking spray
2 cups reduced-sodium chicken broth
1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, undrained
3 cups sliced fresh button mushrooms (8 ounces)
½ cup fresh or frozen peas, thawed
½ cup 1-inch pieces asparagus
½ cup chopped roasted red sweet pepper
? cup oil-packed dried tomatoes, drained and finely chopped
¼ cup sliced green olives
1 pinch Shredded Parmesan cheese

Steps:

Place tofu in a resealable plastic bag set in a shallow dish. Add oil and Italian seasoning. Seal bag; turn to coat tofu. Marinate in the refrigerator 2 to 4 hours.
Coat a 5- to 6-quart Dutch oven with cooking spray; heat over medium-high heat. Add undrained tofu; cook 5 to 8 minutes or until tofu is browned, turning once.
Add broth and canned tomatoes. Bring to boiling. Add the mushrooms, peas and asparagus; reduce heat. Simmer 5 to 7 minutes or just until vegetables are tender. Stir in the sweet pepper, dried tomatoes and olives; heat through. If desired, top servings with cheese.

Nutrition Facts : Calories 259 calories, CarbohydrateContent 19.2 g, FatContent 14.9 g, FiberContent 9.8 g, ProteinContent 15.6 g, SaturatedFatContent 1.8 g, SodiumContent 574 mg, SugarContent 10.7 g

SARAH'S TOFU NOODLE SOUP RECIPE | ALLRECIPES

Sarah's Tofu Noodle Soup Recipe | Allrecipes image

Tastes just like chicken noodle soup but with tofu. I add raisins to this soup, just like grandma used to.

Provided by Sarah Dipity

Categories Soups, Stews and Chili Recipes Soup Recipes Noodle Soup Recipes

Total Time 55 minutes

Prep Time 15 minutes

Cook Time 40 minutes

Yield 4 servings

Number Of Ingredients 18

Ingredients

2 tablespoons butter
2 cups sliced carrots
1?½ cups chopped onion
1?½ cups chopped celery
1?½ teaspoons minced garlic
12 cups vegetarian chicken-flavored broth
2 cups egg noodles
1 (14 ounce) container extra-firm tofu, drained and cubed
¼ cup raisins
½ teaspoon dried basil
½ teaspoon dried oregano
¼ teaspoon poultry seasoning
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
¼ teaspoon dried marjoram
¼ teaspoon black pepper
¼ cup cornstarch
3 tablespoons cold water

Steps:

Melt the butter in a stockpot over medium heat. Stir in the carrots, onion, celery, and garlic and cook until just tender, about 10 minutes.
Pour in the broth and bring to a boil over high heat. Once boiling, add the noodles, tofu, raisins, basil, oregano, poultry seasoning, thyme, rosemary, marjoram, and pepper. Dissolve the cornstarch and water in a small bowl. Stir the cornstarch mixture into the soup. Return soup to a boil, then reduce heat to medium-low, cover, and simmer for 30 minutes.

Nutrition Facts : Calories 357.9 calories, CarbohydrateContent 49 g, CholesterolContent 29 mg, FatContent 12.9 g, FiberContent 5 g, ProteinContent 17.1 g, SaturatedFatContent 4.5 g, SodiumContent 1484.3 mg, SugarContent 13 g

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