Vegetable and Tofu Soup

Name: Vegetable and Tofu Soup
Total time: 2 h 35 min
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

6 Ratings
6 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.

EatingWell Test Kitchen

Source: Diabetic Living Magazine

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Recipe Summary

active:

35 mins

total:

2 hrs 35 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 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.
Step 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

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

6 Ratings

5 star values: 5
4 star values: 0
3 star values: 1
2 star values: 0
1 star values: 0

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Melissa Knight

11/20/2022

I added another can of chicken broth, as it wasn't "soupy" enough for me. I also added jalapeño salt, garlic salt and Old Bay seasonings. Before I added these seasonings, the taste was just very bland. Also, way too much Tofu for me. I enjoyed a bowl for dinner and froze the rest. Not a recipe I'll be making again.

bpalmento

10/28/2022

It is a recipe I will keep! I love it! I didn't have frozen peas but used canned peas, still it was so good. I am even thinking to do the same but add some ground beef to the soup.

EatingWell Member

02/09/2022

The soup was delicious. I used vegetable broth instead of chicken broth. I was a little skeptical at first but this recipe didn't disappoint.

georgesfamilynova

10/14/2021

Absolutely delicious! I used vegetarian broth. Will make again and again!

janewpaige

12/02/2019

I can’t believe I am the first to review this awesome, super easy recipe. I found it while searching for low carb tofu soup recipes. I decided to try it and it did not disappoint! I followed the recipe exactly, except that I did add a tbs of cream to each bowl when serving, just to add a little creaminess. My husband and I absolutely loved this! Definitely a keeper at my house!

EatingWell Member

12/02/2019

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Vegetable and Tofu Soup

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Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (6)

All Reviews for Vegetable and Tofu Soup

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Vegetable and Tofu Soup

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (6)

All Reviews for Vegetable and Tofu Soup