High Protein Tofu and Vegetable Soup

Warm up to a nourishing bowl of High Protein Tofu and Vegetable Soup, a delightful fusion of plant-based protein and vibrant veggies. Packed with golden-brown tofu cubes, tender carrots, zucchini, and leafy spinach, this hearty, low-sodium soup is seasoned with a flavorful blend of tamari, ground ginger, and turmeric for a healthy, aromatic boost. Ready in just 45 minutes, it’s a perfect weeknight meal for vegans and vegetarians alike, offering a satisfying balance of nutrients in every spoonful. Serve it piping hot with a sprinkle of fresh parsley for a comforting, protein-rich dish that’s both wholesome and delicious.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 2 tablespoons Olive oil
• 1 medium (diced) Yellow onion
• 3 cloves (minced) Garlic
• 2 (peeled and sliced into rounds) Carrots
• 2 (sliced) Celery stalks
• 1 (diced) Zucchini
• 120 grams Baby spinach
• 400 grams Diced tomatoes (canned, no salt added)
• 6 cups Vegetable broth (low-sodium)
• 2 tablespoons Tamari (gluten-free soy sauce)
• 1 teaspoon Ground ginger
• 0.5 teaspoons Ground turmeric
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 2 tablespoons (chopped, optional for garnish) Fresh parsley

Directions

Step 1

Drain the tofu and press it for about 10 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.

Step 2

Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the tofu cubes and cook for 5-7 minutes, stirring occasionally, until golden brown on all sides. Remove from the pot and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3-4 minutes until translucent, then add the minced garlic and cook for 1 more minute until fragrant.

Step 4

Add the carrots and celery to the pot. Cook for 5 minutes, stirring occasionally, to slightly soften the vegetables.

Step 5

Stir in the diced zucchini and cook for another 2 minutes.

Step 6

Add the canned diced tomatoes, vegetable broth, tamari, ground ginger, ground turmeric, salt, and black pepper. Stir well to combine.

Step 7

Bring the soup to a boil, then reduce the heat to low and let it simmer for 15 minutes, allowing the flavors to meld together.

Step 8

Add the baby spinach and cooked tofu cubes to the soup. Stir and cook for 2-3 minutes until the spinach is wilted and the tofu is warmed through.

Step 9

Taste the soup and adjust seasoning with additional salt or tamari if needed.

Step 10

Serve the soup hot, garnished with freshly chopped parsley if desired.

Nutrition Facts

Serving size	(3358.7g)

Amount per serving	% Daily Value*
Calories	1301.0

Total Fat 62.8g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 6430.2mg	0%
Total Carbohydrate 109.6g	0%
Dietary Fiber 35.6g	0%
Total Sugars 54.7g
Protein 84.3g	0%

Vitamin D 0IU	0%
Calcium 3276.9mg	0%
Iron 21.7mg	0%
Potassium 5090.8mg	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: 42.2%

Protein: 25.1%

Carbs: 32.7%