Mediterranean Diet Tofu and Vegetable Soup

Warm your soul with this vibrant and nourishing Mediterranean Diet Tofu and Vegetable Soup that's packed with wholesome flavors and ingredients. Featuring protein-rich extra-firm tofu, nutrient-dense kale, and hearty chickpeas, this soup is simmered with an aromatic blend of oregano, thyme, cumin, and smoked paprika. A medley of fresh vegetables, including zucchini, carrots, and red bell pepper, creates a colorful and satisfying bowl, while a splash of zesty lemon juice and freshly chopped parsley add the perfect finishing touch. Gluten-free, plant-based, and brimming with Mediterranean-inspired goodness, this comforting soup is as healthy as it is delicious. Ready in under an hour, it's perfect for weeknight dinners or meal prep.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams extra-firm tofu
• 2 tablespoons olive oil
• 1 medium (diced) yellow onion
• 3 minced garlic cloves
• 2 medium (sliced) carrot
• 1 medium (diced) zucchini
• 1 medium (diced) red bell pepper
• 400 grams canned diced tomatoes
• 6 cups vegetable broth
• 4 cups (packed, chopped) kale leaves
• 1 cup cooked chickpeas
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons (chopped) fresh parsley
• 1 medium (sliced into wedges) lemon

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel, placing a weight on top, and letting it sit for 10 minutes. Once pressed, cut the tofu into small cubes.

Step 2

In a large soup pot, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent.

Step 3

Add the minced garlic and cook for another minute until fragrant.

Step 4

Stir in the carrot, zucchini, and red bell pepper. Cook the vegetables for 5-7 minutes, stirring occasionally, until slightly softened.

Step 5

Add the diced tomatoes (with their juices) to the pot, followed by the vegetable broth. Stir to combine.

Step 6

Stir in the dried oregano, dried thyme, ground cumin, smoked paprika, salt, and black pepper. Bring the soup to a gentle boil.

Step 7

Reduce the heat to low, cover the pot, and let the soup simmer for 15 minutes.

Step 8

Add the cubed tofu, chopped kale, and cooked chickpeas to the pot. Simmer for an additional 5-7 minutes until the kale is wilted and tender.

Step 9

Taste and adjust seasoning with more salt and black pepper if needed.

Step 10

Serve the soup hot, garnished with fresh parsley and a squeeze of lemon juice from the lemon wedges for added brightness.

Nutrition Facts

Serving size	(3334.7g)

Amount per serving	% Daily Value*
Calories	2241.3

Total Fat 94.4g	0%
Saturated Fat 15.8g	0%
Polyunsaturated Fat 10.6g
Cholesterol 8mg	0%
Sodium 8366.8mg	0%
Total Carbohydrate 249.2g	0%
Dietary Fiber 67.4g	0%
Total Sugars 75.1g
Protein 127.7g	0%

Vitamin D 0IU	0%
Calcium 3733.4mg	0%
Iron 37.4mg	0%
Potassium 7574.2mg	0%

*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.

Source of Calories

Fat: 36.0%

Protein: 21.7%

Carbs: 42.3%