High Protein Tofu Vegetable Soup
Warm up with a nourishing bowl of High Protein Tofu Vegetable Soup, a hearty and wholesome vegan recipe that's perfect for meal prep or a quick, guilt-free dinner. Packed with protein-rich golden tofu and loaded with vibrant vegetables like carrots, zucchini, and bell peppers, this soup delivers on both flavor and nutrition. Simmered in a savory vegetable broth infused with soy sauce, Italian seasoning, and a hint of paprika, it boasts a comforting yet zesty aroma that's irresistible. Finished with fresh baby spinach, a squeeze of bright lemon juice, and parsley, this easy-to-make soup is a balanced, plant-based dish that’s gluten-free and ideal for clean eating. Ready in just 40 minutes, this high-protein recipe is perfect for busy weeknights or light, healthy lunches!
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Recipe Information
Ingredients
- 400 g firm tofu
- 2 tbsp olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 2 medium carrots
- 2 stalks celery stalks
- 1 medium zucchini
- 1 medium red bell pepper
- 6 cups vegetable broth
- 400 g canned diced tomatoes
- 100 g baby spinach
- 2 tbsp soy sauce
- 1 tsp Italian seasoning
- 1 tsp paprika
- 0.5 tsp salt
- 0.5 tsp black pepper
- 1 tbsp lemon juice
- 2 tbsp fresh parsley
Instructions
Drain and press the tofu to remove excess moisture. Cut it into 1/2-inch cubes.
Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the cubed tofu and sauté for 5-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu and set it aside.
Finely chop the yellow onion and garlic cloves. Dice the carrots, celery stalks, zucchini, and red bell pepper.
Add the remaining 1 tablespoon of olive oil to the pot. Add the onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.
Add the carrots, celery, zucchini, and red bell pepper to the pot. Sauté the vegetables for 5 minutes, stirring occasionally.
Pour in the vegetable broth and canned diced tomatoes (with their liquid). Stir to combine.
Add the soy sauce, Italian seasoning, paprika, salt, and black pepper. Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15 minutes.
Stir in the baby spinach and cooked tofu. Simmer for an additional 2 minutes, until the spinach is wilted.
Adjust seasonings if needed. Stir in the lemon juice for a touch of brightness.
Serve hot, garnished with fresh parsley. Pair with warm bread or crackers for a complete meal.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1579 mg | 69% | |
| Total Carbohydrate | 41.6 g | 15% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 14.4 g | ||
| Protein | 25.7 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 834 mg | 64% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1513 mg | 32% | |
*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.
