Heart-Healthy Spicy Tofu Soup
Warm up with a flavorful and nourishing bowl of Heart-Healthy Spicy Tofu Soup, a vegan-friendly recipe designed to delight your taste buds while promoting wellness. This easy-to-make soup combines protein-rich firm tofu with vibrant veggies like red bell pepper, zucchini, and baby spinach, all simmered in a fragrant base of low-sodium vegetable broth infused with ginger, garlic, and aromatic red curry paste. Finished with a splash of lime juice, sesame oil, and a sprinkle of red chili flakes, this gluten-free option (using tamari) boasts a delicate balance of spice and zest. Ready in just 35 minutes, this comforting soup is a perfect choice for those seeking heart-healthy, plant-based recipes that offer bold flavors and wholesome ingredients. Whether you're serving it as a light dinner or a hearty appetizer, it's a nutritious and satisfying dish that’s sure to impress.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 6 cups low-sodium vegetable broth
- 1 large red bell pepper
- 1 medium zucchini
- 4 cups baby spinach
- 4 cloves garlic cloves
- 1 tbsp fresh ginger
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil
- 1 tbsp red curry paste
- 2 tbsp lime juice
- 2 stalks green onions
- 0.5 tsp red chili flakes
- 1 tbsp extra-virgin olive oil
Instructions
Drain the tofu and pat it dry using a clean kitchen towel or paper towels. Cut it into 1-inch cubes and set aside.
In a large pot, heat the olive oil over medium heat. Add the red curry paste, minced garlic, and grated ginger. Stir and cook for 1-2 minutes until fragrant.
Pour in the low-sodium vegetable broth and bring it to a simmer.
Add the tofu cubes to the pot along with the soy sauce (or tamari if gluten-free). Stir gently to combine.
Chop the red bell pepper and zucchini into bite-sized pieces and add them to the soup. Simmer for 10 minutes until the vegetables are tender but still slightly crisp.
Stir in the baby spinach and cook for an additional 2 minutes, just until wilted.
Add the sesame oil, lime juice, and red chili flakes to the soup. Taste and adjust seasoning if needed (you can add a dash more soy sauce or lime juice to balance the flavors).
Ladle the soup into bowls and garnish with sliced green onions.
Serve hot and enjoy a comforting, heart-healthy meal!
Nutrition Facts
Calories |
885 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.7 g | 61% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4180 mg | 182% | |
| Total Carbohydrate | 71.9 g | 26% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 32.0 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 887 mg | 68% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2886 mg | 61% | |
*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.
