Minestrone with Tofu
Warm, hearty, and packed with wholesome ingredients, this Minestrone with Tofu is a comforting plant-based twist on the classic Italian soup. Featuring golden cubes of sautéed tofu, tender vegetables, protein-rich kidney beans, and al dente pasta, all simmered in a fragrant vegetable broth flavored with oregano and basil, this recipe is both nourishing and satisfying. Fresh spinach adds vibrant color and a dose of greens, while a squeeze of lemon juice provides a bright, tangy finish. Ready in just one hour, this vegan-friendly minestrone is perfect for busy weeknights or meal prep, offering six generous servings of protein-packed goodness. Ideal for lovers of hearty vegan soups, this dish is a delicious way to enjoy a nutrient-rich meal, rich in plant-based protein and fiber.
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Recipe Information
Ingredients
- 350 g Extra-firm tofu
- 2 tbsp Olive oil
- 1 medium Yellow onion, diced
- 2 medium Carrots, diced
- 2 medium Celery stalks, diced
- 3 cloves Garlic, minced
- 1 medium Zucchini, diced
- 400 g Canned diced tomatoes
- 1.5 L Vegetable broth
- 400 g Canned kidney beans, drained and rinsed
- 100 g Pasta (small shapes like ditalini or elbow)
- 100 g Fresh spinach
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 1 tbsp Lemon juice (optional, for serving)
Instructions
Press the tofu for 10 minutes to remove excess moisture, then cut it into small 1 cm cubes.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and sauté until golden on all sides, about 5-7 minutes. Remove and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion, carrots, and celery over medium heat until softened, about 5 minutes.
Add the minced garlic and cook for 1 minute until fragrant.
Stir in the diced zucchini, canned tomatoes (with their juices), vegetable broth, and dried oregano and basil. Bring the mixture to a boil.
Lower the heat to a simmer and add the drained kidney beans. Cover the pot and let it cook for 15 minutes.
Add the pasta to the pot and cook for an additional 8-10 minutes, or until the pasta is al dente.
Stir in the fresh spinach and sautéed tofu, cooking just until warmed through and the spinach has wilted, about 2 minutes.
Season the soup with salt and black pepper to taste.
Serve the minestrone hot, with a drizzle of lemon juice if desired, for added brightness.
Nutrition Facts
Calories |
363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.7 g | 18% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 961 mg | 42% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 9.2 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1089 mg | 23% | |
*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.
