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.

Diabetic Living Magazine
Source: Diabetic Living Magazine
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

259 calories; protein 15.6g 31% DV; carbohydrates 19.2g 6% DV; exchange other carbs 1.5; dietary fiber 9.8g 39% DV; sugars 10.7g; fat 14.9g 23% DV; saturated fat 1.8g 9% DV; cholesterolmg; vitamin a iu 882.8IU 18% DV; vitamin c 34.6mg 58% DV; folate 50.5mcg 13% DV; calcium 182.8mg 18% DV; iron 3.3mg 18% DV; magnesium 68.1mg 24% DV; potassium 722.1mg 20% DV; sodium 574mg 23% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
12/03/2019
I can t believe I am the first to review this awesome super easy recipe. I found it while searching for low carb tofu soup recipes. I decided to try it and it did not disappoint! I followed the recipe exactly except that I did add a tbs of cream to each bowl when serving just to add a little creaminess. My husband and I absolutely loved this! Definitely a keeper at my house! Read More