Recipe Image

Vegetable and Tofu Soup

  • 35 m
  • 2 h 35 m
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.”


    • 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)


  • 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.
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