Low Sodium Tofu and Vegetable Soup
Warm, nourishing, and packed with wholesome ingredients, this Low Sodium Tofu and Vegetable Soup is perfect for anyone seeking a healthy, flavor-packed meal without the extra salt. Made with protein-rich extra-firm tofu, vibrant carrots, celery, zucchini, green beans, and baby spinach, this soup is a celebration of fresh vegetables and gentle spices like garlic and ginger. Simmered in low-sodium vegetable broth and enhanced with a hint of tangy lemon juice, it’s a light yet satisfying option that prioritizes heart health without compromising on taste. Ready in under an hour, this comforting recipe is ideal for meal prepping or a quick weeknight dinner. Serve it hot with a sprinkle of fresh parsley or a squeeze of lemon for a refreshing finish.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 2 tbsp Olive oil
- 2 medium Carrot
- 2 Celery stalks
- 1 medium Zucchini
- 1 cup Green beans
- 3 Garlic cloves
- 1 tbsp Fresh ginger
- 6 cups Low sodium vegetable broth
- 2 cups Water
- 2 cups Baby spinach
- 2 tbsp Lemon juice
- 2 tbsp Fresh parsley
- 0.25 tsp Ground black pepper
Instructions
Press the tofu to remove excess water. Cut the tofu into 1/2-inch cubes and set aside.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and cook until lightly golden on all sides (about 5-7 minutes). Remove the tofu and set aside.
Peel and dice the carrots and chop the celery, zucchini, and green beans into bite-sized pieces. Mince the garlic and grate the ginger.
In the same pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped carrots, celery, and green beans. Cook for 5 minutes, stirring occasionally, until slightly softened.
Add the minced garlic and grated ginger, cooking for another minute until fragrant.
Pour in the low sodium vegetable broth and water. Increase heat to bring the soup to a gentle boil, then reduce to a simmer.
Stir in the diced zucchini and cooked tofu. Let the soup simmer for 15 minutes or until the vegetables are tender.
Add the baby spinach, lemon juice, and fresh parsley. Stir until the spinach wilts, about 1-2 minutes.
Season with ground black pepper to taste, keeping in mind the low sodium objective of the recipe.
Ladle the soup into bowls and serve hot. Optionally, garnish with additional parsley or a wedge of lemon.
Nutrition Facts
Calories |
1126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3144 mg | 137% | |
| Total Carbohydrate | 73.4 g | 27% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 33.3 g | ||
| Protein | 76.9 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3040 mg | 234% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 3530 mg | 75% | |
*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.
