Low Carb Tofu and Vegetable Soup

Warm up with a bowl of comforting and nutritious Low Carb Tofu and Vegetable Soup, a wholesome meal that's perfect for healthy eating. Packed with protein-rich firm tofu and an array of low-carb vegetables like zucchini, spinach, and cauliflower, this soup is a flavorful way to stay on track with your wellness goals. Aromatic garlic, ginger, and a hint of red pepper flakes infuse every spoonful with bold, savory notes, while tamari and sesame oil add a touch of umami. Ready in just 35 minutes, this gluten-free, plant-based dish is as quick to prepare as it is satisfying. Perfect for meal prep or a light dinner, this veggie-packed soup is best served hot with a squeeze of lime for a refreshing finish.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 300 grams firm tofu
• 1 medium-sized zucchini
• 2 cups spinach
• 2 cups cauliflower florets
• 1 cup mushrooms
• 4 cloves garlic
• 1 tablespoon ginger
• 4 cups vegetable broth (low sodium)
• 2 tablespoons tamari (gluten-free soy sauce)
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• 0.5 teaspoons red pepper flakes
• 0.25 teaspoons salt
• 0.25 teaspoons black pepper
• 1 tablespoon lime juice

Directions

Step 1

Press the tofu for 10-15 minutes to remove excess moisture. Once done, cut it into 1-inch cubes.

Step 2

While the tofu is being pressed, wash and chop the zucchini into half-moon slices, and prepare the cauliflower florets, mushrooms, and spinach. Mince the garlic and ginger.

Step 3

Heat the olive oil in a large soup pot over medium heat. Add the garlic, ginger, and red pepper flakes, and sauté for about 60 seconds until fragrant.

Step 4

Add the zucchini, mushrooms, and cauliflower to the pot. Cook for 3-4 minutes, stirring occasionally, until the vegetables start to soften.

Step 5

Pour in the vegetable broth and bring it to a boil. Reduce the heat to a simmer and partially cover the pot. Let it cook for 10 minutes.

Step 6

Add the pressed and cubed tofu to the pot, along with the spinach. Stir gently and cook for another 5 minutes until the spinach is wilted and the tofu is heated through.

Step 7

Stir in the tamari, sesame oil, lime juice, salt, and pepper. Adjust the seasoning to taste.

Step 8

Serve hot and enjoy your Low Carb Tofu and Vegetable Soup!

Nutrition Facts

Serving size	(1996.2g)

Amount per serving	% Daily Value*
Calories	839.5

Total Fat 50.0g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 10.1g
Cholesterol 0mg	0%
Sodium 5307.4mg	0%
Total Carbohydrate 59.7g	0%
Dietary Fiber 13.2g	0%
Total Sugars 30.1g
Protein 50.1g	0%

Vitamin D 0IU	0%
Calcium 650.6mg	0%
Iron 8.2mg	0%
Potassium 2941.5mg	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: 50.6%

Protein: 22.5%

Carbs: 26.9%