Low Fat Tofu and Vegetable Soup
Warm, nourishing, and packed with wholesome goodness, this Low Fat Tofu and Vegetable Soup is the ultimate comfort food for health-conscious eaters. Featuring protein-rich extra-firm tofu, vibrant fresh vegetables like carrots, zucchini, broccoli, mushrooms, and baby spinach, and a flavorful base of low-sodium vegetable broth infused with garlic and ginger, this recipe delivers a delicious way to enjoy a guilt-free meal. With just a touch of low-sodium soy sauce and olive oil, this soup boasts clean and balanced flavors while remaining low in fat. Ready in under 40 minutes and perfect for a light lunch or dinner, this hearty yet refreshing soup can be garnished with green onions for added flair. Ideal for those seeking healthy plant-based recipes, low-calorie meals, or simple weeknight dinners, this tofu and vegetable soup is a must-try!
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Recipe Information
Ingredients
- 300 grams extra-firm tofu
- 2 medium carrots
- 1 medium zucchini
- 150 grams broccoli florets
- 100 grams baby spinach
- 150 grams mushrooms
- 1 liter low-sodium vegetable broth
- 2 large garlic cloves
- 1 tablespoon fresh ginger
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon olive oil
- 2 stalks green onions
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain the tofu and press it for 10-15 minutes to remove excess liquid. Once pressed, cut it into 1-inch cubes and set aside.
Peel the carrots and slice them thinly into rounds. Dice the zucchini and slice the mushrooms. Separate the broccoli into small florets. Finely mince the garlic and grate the ginger.
Heat 1 teaspoon of olive oil in a large soup pot over medium heat. Add the minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
Add the sliced carrots, zucchini, mushrooms, and broccoli florets to the pot. Cook, stirring occasionally, for 3-5 minutes until the vegetables begin to soften.
Pour in the vegetable broth and bring the mixture to a gentle simmer. Add the tofu cubes and let the soup cook for 10 minutes.
Add the low-sodium soy sauce, baby spinach, salt, and black pepper. Stir well and cook for another 5 minutes until the spinach has wilted.
Taste the soup and adjust seasoning if necessary. Optionally, garnish with thinly sliced green onions before serving.
Serve hot. Enjoy this wholesome, low-fat tofu and vegetable soup as a light lunch or dinner.
Nutrition Facts
Calories |
963 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.1 g | 58% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5121 mg | 223% | |
| Total Carbohydrate | 79.4 g | 29% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 32.1 g | ||
| Protein | 68.4 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2383 mg | 183% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 3242 mg | 69% | |
*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.
