High Protein Tofu and Vegetable Soup
Elevate your soup game with this hearty and nutritious High Protein Tofu and Vegetable Soup, perfect for a wholesome meal packed with flavor and nourishment. Featuring protein-rich extra-firm tofu, vibrant vegetables like carrots, celery, zucchini, and baby spinach, and a savory base infused with tamari, ginger, and turmeric, this recipe delivers a balanced combination of taste and texture. The golden-browned tofu adds a satisfying bite to the comforting broth, while the low-sodium vegetable broth keeps it light yet deeply flavorful. Ready in just 45 minutes and easy to customize, this gluten-free vegan soup is ideal for meal prep or a cozy family dinner. Garnish with fresh parsley for an added burst of freshness, and enjoy a healthy, soul-warming bowl that’s as nourishing as it is delicious.
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Recipe Information
Ingredients
- 400 grams Extra-firm tofu
- 2 tablespoons Olive oil
- 1 medium (diced) Yellow onion
- 3 cloves (minced) Garlic
- 2 (peeled and sliced into rounds) Carrots
- 2 (sliced) Celery stalks
- 1 (diced) Zucchini
- 120 grams Baby spinach
- 400 grams Diced tomatoes (canned, no salt added)
- 6 cups Vegetable broth (low-sodium)
- 2 tablespoons Tamari (gluten-free soy sauce)
- 1 teaspoon Ground ginger
- 0.5 teaspoons Ground turmeric
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 2 tablespoons (chopped, optional for garnish) Fresh parsley
Instructions
Drain the tofu and press it for about 10 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.
Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the tofu cubes and cook for 5-7 minutes, stirring occasionally, until golden brown on all sides. Remove from the pot and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3-4 minutes until translucent, then add the minced garlic and cook for 1 more minute until fragrant.
Add the carrots and celery to the pot. Cook for 5 minutes, stirring occasionally, to slightly soften the vegetables.
Stir in the diced zucchini and cook for another 2 minutes.
Add the canned diced tomatoes, vegetable broth, tamari, ground ginger, ground turmeric, salt, and black pepper. Stir well to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 15 minutes, allowing the flavors to meld together.
Add the baby spinach and cooked tofu cubes to the soup. Stir and cook for 2-3 minutes until the spinach is wilted and the tofu is warmed through.
Taste the soup and adjust seasoning with additional salt or tamari if needed.
Serve the soup hot, garnished with freshly chopped parsley if desired.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6430 mg | 280% | |
| Total Carbohydrate | 109.6 g | 40% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 54.7 g | ||
| Protein | 84.3 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3277 mg | 252% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 5091 mg | 108% | |
*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.
