Heart-Healthy Tofu and Vegetable Soup

Savor the wholesome goodness of our Heart-Healthy Tofu and Vegetable Soup, a comforting bowl packed with nutrient-rich ingredients and vibrant flavors. This plant-based recipe brings together tender cubes of extra-firm tofu, an array of fresh vegetables like kale, zucchini, and carrots, and a fragrant blend of dried herbs and spices including thyme, oregano, and turmeric for an antioxidant boost. Simmered in a low-sodium vegetable broth with a touch of fresh lemon juice to brighten the flavors, this soup is both light and satisfying. Ready in just 45 minutes, it’s perfect for weeknight dinners or meal prep. Plus, it’s vegan, packed with protein, and low in sodium, making it a heart-smart choice the whole family can enjoy.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 ounces Extra-firm tofu
• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic cloves, minced
• 2 medium Carrot, diced
• 2 medium Celery stalks, diced
• 1 medium Zucchini, diced
• 3 cups Kale leaves, chopped
• 6 cups Low-sodium vegetable broth
• 1 can (14 ounces) Diced tomatoes, no salt added
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (optional)
• 2 tablespoons Fresh lemon juice

Directions

Step 1

Drain the tofu and press it between two plates with a heavy object on top for 10 minutes to remove excess water. Then, cube the tofu into bite-sized pieces.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-5 minutes until softened.

Step 3

Add the minced garlic, diced carrot, and diced celery to the pot. Cook for an additional 5 minutes, stirring occasionally.

Step 4

Stir in the zucchini, kale, dried thyme, dried oregano, turmeric, and black pepper. Cook for 2-3 minutes until the zucchini begins to soften.

Step 5

Pour in the low-sodium vegetable broth and diced tomatoes (with their juices). Stir well and bring the soup to a gentle boil.

Step 6

Carefully add the cubed tofu to the pot. Reduce the heat to low, cover the pot, and let the soup simmer for 15-20 minutes, allowing the flavors to meld together.

Step 7

Taste the soup and adjust seasonings if needed. Stir in the fresh lemon juice just before serving to brighten the flavors.

Step 8

Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.

Nutrition Facts

Serving size	(3029.5g)

Amount per serving	% Daily Value*
Calories	1155.4

Total Fat 50.4g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1227.9mg	0%
Total Carbohydrate 108.5g	0%
Dietary Fiber 28.3g	0%
Total Sugars 37.3g
Protein 82.2g	0%

Vitamin D 0IU	0%
Calcium 3381.1mg	0%
Iron 20.5mg	0%
Potassium 5475.9mg	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: 37.3%

Protein: 27.0%

Carbs: 35.7%