Mediterranean Diet Tofu and Vegetable Soup
Warm, wholesome, and packed with vibrant flavors, this Mediterranean Diet Tofu and Vegetable Soup is an irresistible blend of nutritious ingredients and bold seasonings. Perfect for weekday dinners or meal prepping, this hearty soup features protein-rich extra-firm tofu, chickpeas, and a medley of colorful vegetables like zucchini, kale, and red bell pepper. Infused with Mediterranean classics such as olive oil, smoked paprika, oregano, and thyme, each spoonful bursts with comforting aromas and satisfying tastes. Simmered to perfection in a savory vegetable broth and brightened with fresh parsley and a splash of lemon, this recipe is both vegan and gluten-free, making it suitable for various dietary needs. Ready in just 50 minutes with minimal prep, serve this soul-soothing soup piping hot for a nourishing meal that's sure to impress.
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Recipe Information
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
Instructions
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.
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.
Add the minced garlic and cook for another minute until fragrant.
Stir in the carrot, zucchini, and red bell pepper. Cook the vegetables for 5-7 minutes, stirring occasionally, until slightly softened.
Add the diced tomatoes (with their juices) to the pot, followed by the vegetable broth. Stir to combine.
Stir in the dried oregano, dried thyme, ground cumin, smoked paprika, salt, and black pepper. Bring the soup to a gentle boil.
Reduce the heat to low, cover the pot, and let the soup simmer for 15 minutes.
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.
Taste and adjust seasoning with more salt and black pepper if needed.
Serve the soup hot, garnished with fresh parsley and a squeeze of lemon juice from the lemon wedges for added brightness.
Nutrition Facts
Calories |
2241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8367 mg | 364% | |
| Total Carbohydrate | 249.2 g | 91% | |
| Dietary Fiber | 67.4 g | 241% | |
| Total Sugars | 75.1 g | ||
| Protein | 127.7 g | 255% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3733 mg | 287% | |
| Iron | 37.4 mg | 208% | |
| Potassium | 7574 mg | 161% | |
*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.
