Vegetable and Tofu Soup


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.

Prep Time:
35 mins
Additional Time:
2 hrs
Total Time:
2 hrs 35 mins
4 servings


  • 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

  • cup oil-packed dried tomatoes, drained and finely chopped

  • ¼ cup sliced green olives

  • 1 pinch Shredded Parmesan cheese


  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 Facts (per serving)

259 Calories
15g Fat
19g Carbs
16g Protein
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.

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