TOFU AND VEGETABLE SOUP RECIPES

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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

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

JUL'S VEGETABLE TOFU SOUP RECIPE | ALLRECIPES



Jul's Vegetable Tofu Soup Recipe | Allrecipes image

Tasty vegetable tofu soup I threw together one cold afternoon. You could, of course, add as few or as little veggies as you like. Topping it with some shredded Parmesan cheese really makes it yummy.

Provided by jul

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

Total Time 1 hours 55 minutes

Prep Time 20 minutes

Cook Time 1 hours 35 minutes

Yield 3 quarts

Number Of Ingredients 17

2 tablespoons olive oil
3 carrots, sliced
3 stalks celery, sliced
½ large onion, diced
1 tablespoon dried basil
3 dashes red pepper flakes
sea salt and cracked black pepper to taste
3 cloves garlic, chopped
3 quarts chicken broth
1 (28 ounce) can diced tomatoes
1 (15 ounce) can crushed tomatoes
1 bay leaf
2 cups frozen corn
2 zucchini, sliced
1 (12 ounce) package firm tofu, crumbled
½ cup sliced fresh mushrooms, or to taste
¼ cup chopped kale, or to taste

Steps:

  • Heat olive oil in a large stockpot over medium-high heat. Add carrots; saute until well coated in oil, 3 to 5 minutes. Add celery, onion, 1/2 the basil, red pepper flakes, salt, and black pepper. Saute until just soft, about 5 minutes. Add garlic; saute until fragrant, about 2 minutes. Pour in chicken broth, diced tomatoes, crushed tomatoes, bay leaf, and remaining basil. Bring soup to a boil.
  • Stir corn, zucchini, tofu, and mushrooms into the pot with the soup. Season with salt and black pepper. Bring back to a boil and reduce heat to low. Cover and simmer until flavors blend and vegetable are fork-tender, about 1 hour. Add kale, cover, and simmer until wilted, about 15 minutes more.

Nutrition Facts : Calories 221.3 calories, CarbohydrateContent 23.8 g, FatContent 8.2 g, FiberContent 4.7 g, ProteinContent 14.9 g, SaturatedFatContent 1.5 g, SodiumContent 1460.5 mg, SugarContent 7.6 g

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