Vegetable Tofu Soup

This recipe uses the tofu in a flavorful way and increases the nutrition value with vegetables.

prep time

Prep Time

35 Min

cook time

Cook Time

2 hours and 35 Min

servings size

Serving Size

4

recipe

The What

1 12 ounce package (extra-firm) tub-drained and cut into 3/4-inch cubes- Tofu
2 tablespoons- Olive oil
1 teaspoon (crushed)- Dried Italian seasoning
2 cups (reduced-sodium)- Chicken broth
1 (14.5 ounce) can no-salt-added, undrained- Diced tomatoes with basil, garlic and oregano
3 cups (sliced)- Fresh button mushrooms
1/2 cup (thawed)- Frozen peas
1/2 cup (1-inch pieces)- Asparagus
1/2 cup (chopped, roasted)- Red sweet pepper
1/3 cup oil-packed (drained and finely chopped)- Dried tomatoes
1/4 cup (sliced)- Green olives
shredded- Parmesan cheese

The How

<ul class="font_8">
<li><p class="font_8">Combine the tofu with the Italian seasoning and oil in a Ziplock bag. Place in the refrigerator for 2-4 hours to marinate.</p></li>
<li><p class="font_8">Heat a 5-quart Dutch oven over medium heat after coating it using cooking spray. Cook the tofu without draining it for 5-8 minutes, turning once.</p></li>
<li><p class="font_8">Pour the canned tomatoes and chicken broth, bring to a boil. Then add the asparagus, peas, and mushroom before reducing the heat. Simmer until the vegetables are tender, for 5-7 minutes. Finally, stir in the olives, fried tomatoes, and sweet pepper, heat through. Top with cheese.</p></li>
</ul>

Vegetable Tofu Soup

This recipe uses the tofu in a flavorful way and increases the nutrition value with vegetables.

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Prep Time

35 Min

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Cook Time

2 hours and 35 Min

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Serving Size

4

The What

1 12 ounce package (extra-firm) tub-drained and cut into 3/4-inch cubes- Tofu
2 tablespoons- Olive oil
1 teaspoon (crushed)- Dried Italian seasoning
2 cups (reduced-sodium)- Chicken broth
1 (14.5 ounce) can no-salt-added, undrained- Diced tomatoes with basil, garlic and oregano
3 cups (sliced)- Fresh button mushrooms
1/2 cup (thawed)- Frozen peas
1/2 cup (1-inch pieces)- Asparagus
1/2 cup (chopped, roasted)- Red sweet pepper
1/3 cup oil-packed (drained and finely chopped)- Dried tomatoes
1/4 cup (sliced)- Green olives
shredded- Parmesan cheese

The How

<ul class="font_8">
<li><p class="font_8">Combine the tofu with the Italian seasoning and oil in a Ziplock bag. Place in the refrigerator for 2-4 hours to marinate.</p></li>
<li><p class="font_8">Heat a 5-quart Dutch oven over medium heat after coating it using cooking spray. Cook the tofu without draining it for 5-8 minutes, turning once.</p></li>
<li><p class="font_8">Pour the canned tomatoes and chicken broth, bring to a boil. Then add the asparagus, peas, and mushroom before reducing the heat. Simmer until the vegetables are tender, for 5-7 minutes. Finally, stir in the olives, fried tomatoes, and sweet pepper, heat through. Top with cheese.</p></li>
</ul>

The Nutrish

Calories- 259
Fat- 14.9 g
Protein- 15.6 g
Carbs- 19.2 g
Fiber- 9.8 g