Vegetable and Tofu Soup

4 Ratings
  • 5 4
  • 4 0
  • 3 0
  • 2 0
  • 1 0

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.

EatingWell Test Kitchen
Source: Diabetic Living Magazine

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Recipe Summary

active:
35 mins
total:
2 hrs 35 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

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.

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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

Serving Size:
1 3/4 cups
Per Serving:
259 calories; protein 15.6g; carbohydrates 19.2g; dietary fiber 9.8g; sugars 10.7g; fat 14.9g; saturated fat 1.8g; vitamin a iu 882.8IU; vitamin c 34.6mg; folate 50.5mcg; calcium 182.8mg; iron 3.3mg; magnesium 68.1mg; potassium 722.1mg; sodium 574mg.
Exchanges:

2 1/2 fat, 2 1/2 vegetable, 1 1/2 lean protein, 1/2 starch
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