TOFU SOUP CALORIES 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

SEAWEED & TOFU SOUP RECIPE | EATINGWELL

Seaweed & Tofu Soup Recipe | EatingWell image

Korean meals always include soups--like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup.

Provided by Jamie Purviance

Categories Healthy Sirloin Steak Recipes

Total Time 30 minutes

Number Of Ingredients 9

Ingredients

¼ cup crumbled dried seaweed, such as wakame or kelp (see Tip)
¼ cup diced strip steak (optional)
¼ cup thinly sliced scallions
2 teaspoons minced garlic
2 teaspoons toasted sesame oil
¼ teaspoon freshly ground pepper
4 cups water
2 tablespoons white miso (see Note), or to taste
½ cup diced firm tofu

Steps:

Place seaweed in a medium bowl, cover with water and let soak for 20 minutes.
Combine steak (if using), scallions, garlic, sesame oil and pepper in another bowl.
Warm a medium saucepan over high heat and add the scallion mixture. Cook, stirring, until fragrant, about 1 minute. Stir in 4 cups water and miso. Reduce the heat to medium-low so the liquid does not boil. Whisk to dissolve the miso.
Drain the seaweed and stir it into the soup along with tofu. Cook over medium-low for about 10 minutes. Remove from the heat. Taste and season with more miso, if desired.

Nutrition Facts : Calories 44.4 calories, CarbohydrateContent 3.1 g, FatContent 2.5 g, FiberContent 0.4 g, ProteinContent 1.6 g, SaturatedFatContent 0.4 g, SodiumContent 232.7 mg, SugarContent 0.3 g

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