Vegetable and Tofu Soup

Vegetable and Tofu Soup

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From: Diabetic Living Magazine

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 (12 ounce) package extra-firm, tub-style tofu (fresh bean curd), drained and cut into ¾-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
  • ⅓ cup oil-packed dried tomatoes, drained and finely chopped
  • ¼ cup sliced green olives
  • Shredded Parmesan cheese (optional)


  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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 information

  • Serving size: 1¾ cups
  • Per serving: 259 calories; 15 g fat(2 g sat); 10 g fiber; 19 g carbohydrates; 16 g protein; 51 mcg folate; 0 mg cholesterol; 11 g sugars; 883 IU vitamin A; 35 mg vitamin C; 183 mg calcium; 3 mg iron; 574 mg sodium; 722 mg potassium
  • Nutrition Bonus: Vitamin C (58% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2½ fat, 2½ vegetable, 1½ lean protein, ½ starch

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