Dairy-Free Tofu and Vegetable Soup

Warm up with a bowl of wholesome Dairy-Free Tofu and Vegetable Soup, a nourishing recipe packed with vibrant veggies, plant-based protein, and fragrant seasonings. This comforting soup combines tender cubes of tofu with a medley of carrots, celery, zucchini, mushrooms, and fresh spinach, simmered in a savory vegetable broth infused with garlic, ginger, and a splash of tamari for a gluten-free option. Ready in just 45 minutes, it’s a nutrient-rich, dairy-free delight that’s perfect for weeknight dinners or meal prep. Garnish with fresh parsley for a burst of color and flavor, and savor this hearty, one-pot dish that’s both satisfying and easy to make. Perfect for vegan and health-conscious home cooks, it’s a cozy, flavor-packed meal bursting with plant-based goodness.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 ounces firm tofu
• 2 tablespoons olive oil
• 3 garlic cloves
• 1 medium yellow onion
• 2 medium carrots
• 2 celery stalks
• 1 medium zucchini
• 8 ounces button mushrooms
• 6 cups vegetable broth
• 2 cups baby spinach
• 2 tablespoons soy sauce or tamari (for gluten-free)
• 1 teaspoon fresh ginger
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Drain the tofu and pat it dry with paper towels. Cut it into 1/2-inch cubes and set aside.

Step 2

Heat the olive oil in a large soup pot over medium heat.

Step 3

Mince the garlic and dice the onion, then add them to the pot. Sauté for 2-3 minutes until fragrant.

Step 4

Chop the carrots, celery, zucchini, and mushrooms into bite-sized pieces. Add the carrots and celery to the pot first, cooking for 5 minutes until they begin to soften.

Step 5

Add the zucchini and mushrooms to the pot, stirring occasionally for another 3-4 minutes.

Step 6

Pour in the vegetable broth and bring the mixture to a simmer over medium-high heat.

Step 7

Grate the ginger and stir it into the soup along with the soy sauce or tamari, salt, and black pepper.

Step 8

Carefully add the tofu cubes to the soup and let everything simmer for 10-12 minutes to allow the flavors to meld together.

Step 9

Stir in the baby spinach and cook for 1-2 minutes until wilted.

Step 10

Taste the soup and adjust seasoning if necessary.

Step 11

Ladle the soup into bowls and, if desired, garnish with fresh parsley before serving. Serve hot.

Nutrition Facts

Serving size	(2685.6g)

Amount per serving	% Daily Value*
Calories	1391.8

Total Fat 60.7g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 8573.5mg	0%
Total Carbohydrate 151.5g	0%
Dietary Fiber 34.2g	0%
Total Sugars 56.2g
Protein 85.2g	0%

Vitamin D 0IU	0%
Calcium 1014.9mg	0%
Iron 17.5mg	0%
Potassium 5188.7mg	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: 36.6%

Protein: 22.8%

Carbs: 40.6%