TOFU IN SOUPS 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

SPRING TOFU SOUP RECIPE - NYT COOKING

Spring Tofu Soup Recipe - NYT Cooking image

This versatile (coincidentally vegan) soup can be customized with most quick-cooking vegetables — thinly sliced asparagus could easily be thinly sliced turnips or radishes — and whatever tofu you have access to. If tofu isn’t your thing, this soup would also be a great place to add any leftover chicken to warm through or shrimp to cook in the broth. The lemon at the end will breathe a lot of much-needed life into this broth built mostly from pantry staples, but a splash of rice wine vinegar would also do the trick.

Provided by Alison Roman

Total Time 20 minutes

Yield 4 servings

Number Of Ingredients 12

Ingredients

3 garlic cloves, finely grated or chopped
1 jalapeño, finely grated or chopped
2 lemons
Kosher salt and freshly ground black pepper
4 cups vegetable or chicken broth
1/4 cup soy sauce
10 ounces mushrooms, such as enoki, white button, cremini or oyster
1 bunch asparagus, ends trimmed, thinly sliced
1 1/2 cups peas (fresh or frozen)
1 (12- to 14-ounce) package soft tofu, drained, or use firm tofu, cut in bite-size pieces
Olive oil, for drizzling
4 scallions, very thinly sliced, for serving

Steps:

Combine garlic and jalapeño in a small bowl. Finely zest the lemons, and add zest to the bowl with the jalapeño mixture. (Reserve the lemons for juicing.) Season heavily with salt and pepper. Set aside.
In a large pot, bring broth and soy sauce to a simmer, and season with salt and pepper.
Add mushrooms and simmer until they’re just tender, 3 to 5 minutes. Add asparagus, peas and half the jalapeño mixture, and season the broth again with salt and pepper. Cook vegetables until they’re bright green and starting to float, 2 to 4 minutes.
To serve, spoon a large piece of tofu into each bowl. (Alternatively, scoop tofu into the pot, breaking it into large pieces.) Top with more of the jalapeño mixture, and ladle the broth and vegetables over.
Drizzle with olive oil and scatter with scallions before serving.

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VEGETABLE AND TOFU SOUP RECIPE | EATINGWELL

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.
From eatingwell.com
Reviews 5
Total Time 2 hours 35 minutes
Category Healthy Vegetable Soup Recipes
Calories 259 calories per serving

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.

See details

SPRING TOFU SOUP RECIPE - NYT COOKING

This versatile (coincidentally vegan) soup can be customized with most quick-cooking vegetables — thinly sliced asparagus could easily be thinly sliced turnips or radishes — and whatever tofu you have access to. If tofu isn’t your thing, this soup would also be a great place to add any leftover chicken to warm through or shrimp to cook in the broth. The lemon at the end will breathe a lot of much-needed life into this broth built mostly from pantry staples, but a splash of rice wine vinegar would also do the trick.
From cooking.nytimes.com
Reviews 4
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Drizzle with olive oil and scatter with scallions before serving.

See details

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