Mediterranean Diet Spicy Tofu Soup
Warm up your taste buds with this Mediterranean Diet Spicy Tofu Soup, a flavorful and nourishing meal that’s perfect for any season. Featuring protein-packed extra-firm tofu, vibrant vegetables like red bell pepper, zucchini, and kale or spinach, and a bold kick from harissa paste, this soup masterfully blends Mediterranean and North African flavors. Aromatic spices such as cumin and smoked paprika create a smoky, earthy depth, while a splash of lemon juice adds the perfect zesty finish. Ready in just 45 minutes, this hearty plant-based soup is an excellent choice for a healthy lunch or cozy dinner. Garnished with fresh parsley and made with wholesome ingredients like olive oil and vegetable broth, it's a deliciously satisfying way to enjoy the benefits of the Mediterranean diet. This spicy tofu soup is not only vegan but also packed with nutrients and brimming with taste!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 4 minced garlic cloves
- 1 (diced) red bell pepper
- 1 medium (diced) zucchini
- 14 ounces (1 can) crushed tomatoes
- 4 cups vegetable broth
- 1 tablespoon harissa paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 4 cups (chopped) kale or spinach
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons lemon juice
- 2 tablespoons (chopped for garnish) fresh parsley
Instructions
Drain and press the tofu to remove extra liquid. Cut it into 1/2-inch cubes and set aside.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
Add the minced garlic and diced red bell pepper, cooking for another 2 minutes until fragrant.
Stir in the harissa paste, ground cumin, and smoked paprika. Cook for 1 minute to release the spices' aroma.
Add the crushed tomatoes, vegetable broth, and salt. Bring the mixture to a boil, then reduce the heat to a simmer.
In a medium skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the cubed tofu and cook for 5-6 minutes, turning occasionally, until the tofu is golden on all sides.
Add the cooked tofu and diced zucchini to the simmering soup. Let it cook for 10 minutes, stirring occasionally.
Stir in the chopped kale or spinach and cook for an additional 5 minutes until the greens are wilted.
Taste and adjust seasoning with additional salt and black pepper, if needed. Add the lemon juice for brightness.
Ladle the soup into bowls and garnish with chopped fresh parsley. Serve warm and enjoy.
Nutrition Facts
Calories |
1749 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.5 g | 99% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5782 mg | 251% | |
| Total Carbohydrate | 182.6 g | 66% | |
| Dietary Fiber | 44.1 g | 158% | |
| Total Sugars | 56.5 g | ||
| Protein | 112.3 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4239 mg | 326% | |
| Iron | 31.2 mg | 173% | |
| Potassium | 7213 mg | 153% | |
*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.
