Heart-Healthy Tofu and Vegetable Soup
Packed with nutrient-dense ingredients, this heart-healthy tofu and vegetable soup is the ultimate comfort food for your body and soul. Featuring protein-rich extra-firm tofu, vibrant kale, and a medley of fresh veggies like carrots, celery, and zucchini, this wholesome soup is infused with aromatic seasonings like thyme, oregano, and turmeric for a fragrant and anti-inflammatory boost. Simmered in low-sodium vegetable broth and finished with zesty fresh lemon juice, it’s brimming with flavor yet low in sodium, making it ideal for health-conscious eaters. Ready in just 45 minutes, this vegan-friendly recipe is perfect for a warming meal any time of year. Serve it with a sprinkle of parsley for a fresh garnish and enjoy!
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Recipe Information
Ingredients
- 14 ounces Extra-firm tofu
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 2 medium Carrot, diced
- 2 medium Celery stalks, diced
- 1 medium Zucchini, diced
- 3 cups Kale leaves, chopped
- 6 cups Low-sodium vegetable broth
- 1 can (14 ounces) Diced tomatoes, no salt added
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground turmeric
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional)
- 2 tablespoons Fresh lemon juice
Instructions
Drain the tofu and press it between two plates with a heavy object on top for 10 minutes to remove excess water. Then, cube the tofu into bite-sized pieces.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-5 minutes until softened.
Add the minced garlic, diced carrot, and diced celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
Stir in the zucchini, kale, dried thyme, dried oregano, turmeric, and black pepper. Cook for 2-3 minutes until the zucchini begins to soften.
Pour in the low-sodium vegetable broth and diced tomatoes (with their juices). Stir well and bring the soup to a gentle boil.
Carefully add the cubed tofu to the pot. Reduce the heat to low, cover the pot, and let the soup simmer for 15-20 minutes, allowing the flavors to meld together.
Taste the soup and adjust seasonings if needed. Stir in the fresh lemon juice just before serving to brighten the flavors.
Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.
Nutrition Facts
Calories |
1155 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 65% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1228 mg | 53% | |
| Total Carbohydrate | 108.5 g | 39% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 37.3 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3381 mg | 260% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 5476 mg | 117% | |
*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.
