Cream of Vegetable and Tofu Soup
Warm, comforting, and packed with plant-based goodness, this Cream of Vegetable and Tofu Soup is a wholesome blend of vibrant flavors and creamy textures. Made with nutrient-rich vegetables like carrots, celery, zucchini, and potatoes, this hearty soup gets its velvety finish from unsweetened coconut milk, while a hint of nutmeg adds a subtle warmth. The golden-browned tofu cubes provide a satisfying protein boost, making this dish both delicious and nourishing. Perfect for a cozy dinner or as a make-ahead meal, this easy-to-make soup is a must-try for vegans and vegetarians alike. Garnish with fresh parsley for an added touch of freshness and serve it piping hot for a true bowl of comfort.
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Recipe Information
Ingredients
- 300 grams firm tofu
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 pieces garlic cloves
- 2 medium carrots
- 2 pieces celery stalks
- 2 medium potatoes
- 1 medium zucchini
- 4 cups vegetable broth
- 1 cup unsweetened coconut milk
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon nutmeg
- 2 tablespoons fresh parsley
Instructions
Press the tofu to remove excess water by placing it between two plates and setting a weight on top. Let it sit for 10 minutes. Once pressed, cut the tofu into small cubes, about 1/2 inch in size.
Peel and finely chop the onion and garlic. Peel and dice the carrots and potatoes. Chop the celery and zucchini into small, uniform pieces for even cooking.
In a large soup pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 3-4 minutes, until softened and fragrant.
Add the diced carrots, celery, potatoes, and zucchini to the pot. Stir and cook for 5 minutes to allow the vegetables to start softening.
Pour in the vegetable broth and stir in the salt, black pepper, and nutmeg. Bring the mixture to a boil, then lower the heat to a simmer. Cover the pot and cook for 15-20 minutes, or until the vegetables are tender.
While the soup is cooking, heat a non-stick skillet over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden brown on all sides. Set aside.
Once the vegetables are tender, remove the soup pot from the heat. Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, let the soup cool slightly and blend it in batches in a countertop blender. Return the soup to the pot after pureeing.
Stir in the coconut milk and adjust seasoning with additional salt or pepper, if needed. Heat the soup gently over low heat until warmed through, about 5 minutes.
Serve the soup hot, garnished with the browned tofu cubes and a sprinkle of fresh parsley.
Nutrition Facts
Calories |
1474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6765 mg | 294% | |
| Total Carbohydrate | 196.0 g | 71% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 49.3 g | ||
| Protein | 64.4 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1260 mg | 97% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 5584 mg | 119% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
