Dairy-Free Tofu and Vegetable Soup
Warm, nourishing, and packed with flavor, this Dairy-Free Tofu and Vegetable Soup is the ultimate comfort meal that's perfect for anyone seeking a healthy, plant-based option. Featuring protein-rich firm tofu, a vibrant medley of carrots, celery, zucchini, and mushrooms, and baby spinach for an extra nutrient boost, this soup is both hearty and wholesome. The aromatic blend of garlic, fresh ginger, and soy sauce (or tamari for a gluten-free option) creates a savory, umami-rich broth that’s brimming with flavor. Quick and easy to prepare in just 45 minutes, this recipe is a go-to for busy weeknights or a cozy lunch. Serve steaming hot with a sprinkle of fresh parsley for a beautiful garnish and enjoy a satisfying bowl of dairy-free, vegan comfort food that’s as good for your body as it is for your soul! Perfect for those searching for “healthy vegetable soup recipes” or “vegan tofu soup ideas.”
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 tablespoons olive oil
- 3 garlic cloves
- 1 medium yellow onion
- 2 medium carrots
- 2 celery stalks
- 1 medium zucchini
- 8 ounces button mushrooms
- 6 cups vegetable broth
- 2 cups baby spinach
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 teaspoon fresh ginger
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Drain the tofu and pat it dry with paper towels. Cut it into 1/2-inch cubes and set aside.
Heat the olive oil in a large soup pot over medium heat.
Mince the garlic and dice the onion, then add them to the pot. Sauté for 2-3 minutes until fragrant.
Chop the carrots, celery, zucchini, and mushrooms into bite-sized pieces. Add the carrots and celery to the pot first, cooking for 5 minutes until they begin to soften.
Add the zucchini and mushrooms to the pot, stirring occasionally for another 3-4 minutes.
Pour in the vegetable broth and bring the mixture to a simmer over medium-high heat.
Grate the ginger and stir it into the soup along with the soy sauce or tamari, salt, and black pepper.
Carefully add the tofu cubes to the soup and let everything simmer for 10-12 minutes to allow the flavors to meld together.
Stir in the baby spinach and cook for 1-2 minutes until wilted.
Taste the soup and adjust seasoning if necessary.
Ladle the soup into bowls and, if desired, garnish with fresh parsley before serving. Serve hot.
Nutrition Facts
Calories |
1392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8574 mg | 373% | |
| Total Carbohydrate | 151.5 g | 55% | |
| Dietary Fiber | 34.2 g | 122% | |
| Total Sugars | 56.2 g | ||
| Protein | 85.2 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1015 mg | 78% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 5189 mg | 110% | |
*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.
