Low Carb Tofu and Vegetable Soup
Warm up with this nourishing and flavorful Low Carb Tofu and Vegetable Soup, perfect for healthy lifestyles and gluten-free diets! Packed with nutrient-rich vegetables like zucchini, spinach, cauliflower, and mushrooms, this soup is a satisfying blend of color and goodness. The firm tofu adds protein, while aromatic garlic, ginger, and red pepper flakes create layers of warmth and spice. A splash of tamari and sesame oil lends an Asian-inspired touch, making each bowl irresistible. Ready in just 35 minutes with minimal prep, this hearty soup delivers a low-carb, high-flavor meal that’s perfect for chilly days or light lunches. Enjoy it fresh and hot for a wholesome taste of comforting simplicity!
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Recipe Information
Ingredients
- 300 grams firm tofu
- 1 medium-sized zucchini
- 2 cups spinach
- 2 cups cauliflower florets
- 1 cup mushrooms
- 4 cloves garlic
- 1 tablespoon ginger
- 4 cups vegetable broth (low sodium)
- 2 tablespoons tamari (gluten-free soy sauce)
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- 0.5 teaspoons red pepper flakes
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lime juice
Instructions
Press the tofu for 10-15 minutes to remove excess moisture. Once done, cut it into 1-inch cubes.
While the tofu is being pressed, wash and chop the zucchini into half-moon slices, and prepare the cauliflower florets, mushrooms, and spinach. Mince the garlic and ginger.
Heat the olive oil in a large soup pot over medium heat. Add the garlic, ginger, and red pepper flakes, and sauté for about 60 seconds until fragrant.
Add the zucchini, mushrooms, and cauliflower to the pot. Cook for 3-4 minutes, stirring occasionally, until the vegetables start to soften.
Pour in the vegetable broth and bring it to a boil. Reduce the heat to a simmer and partially cover the pot. Let it cook for 10 minutes.
Add the pressed and cubed tofu to the pot, along with the spinach. Stir gently and cook for another 5 minutes until the spinach is wilted and the tofu is heated through.
Stir in the tamari, sesame oil, lime juice, salt, and pepper. Adjust the seasoning to taste.
Serve hot and enjoy your Low Carb Tofu and Vegetable Soup!
Nutrition Facts
Calories |
840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 10.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5307 mg | 231% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 30.1 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 651 mg | 50% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2942 mg | 63% | |
*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.
