Healthy Recipes Healthy Soup Recipes Healthy Vegetable Soup Recipes Vegetable and Tofu Soup 4.6 (7) 7 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 27, 2018 Print Rate It Share Share Tweet Pin Email Prep Time: 35 mins Additional Time: 2 hrs Total Time: 2 hrs 35 mins Servings: 4 Yield: 4 servings Nutrition Profile: Heart Healthy Low-Calorie High Fiber Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Vegetarian Low Sodium Nut-Free High Blood Pressure Soy-Free Healthy Aging Jump to Nutrition Facts 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 ⅓ cup oil-packed dried tomatoes, drained and finely chopped ¼ cup sliced green olives 1 pinch Shredded Parmesan cheese Directions 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. Rate it Print Nutrition Facts (per serving) 259 Calories 15g Fat 19g Carbs 16g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 3/4 cups Calories 259 % Daily Value * Total Carbohydrate 19g 7% Dietary Fiber 10g 35% Total Sugars 11g Protein 16g 31% Total Fat 15g 19% Saturated Fat 2g 9% Vitamin A 883IU 18% Vitamin C 35mg 38% Folate 51mcg 13% Sodium 574mg 25% Calcium 183mg 14% Iron 3mg 18% Magnesium 68mg 16% Potassium 722mg 15% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved