Low Fat Tofu and Vegetable Soup

Indulge in the wholesome goodness of Low Fat Tofu and Vegetable Soup, a light yet satisfying recipe packed with vibrant flavors and nutrient-rich ingredients. Perfect for a healthy lunch or dinner, this soup combines protein-packed extra-firm tofu with an array of fresh veggies like carrots, zucchini, broccoli, mushrooms, and baby spinach. Infused with aromatic garlic, zesty ginger, and a touch of low-sodium soy sauce, it creates a comforting bowl of hearty nourishment without the guilt. Simmered in a flavorful low-sodium vegetable broth and ready in just 40 minutes, this recipe is quick, easy, and ideal for those seeking a low-fat, plant-based meal. Garnish with green onions for an added burst of freshness and serve steaming hot for a wholesome delight the whole family will enjoy!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 300 grams extra-firm tofu
• 2 medium carrots
• 1 medium zucchini
• 150 grams broccoli florets
• 100 grams baby spinach
• 150 grams mushrooms
• 1 liter low-sodium vegetable broth
• 2 large garlic cloves
• 1 tablespoon fresh ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon olive oil
• 2 stalks green onions
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Drain the tofu and press it for 10-15 minutes to remove excess liquid. Once pressed, cut it into 1-inch cubes and set aside.

Step 2

Peel the carrots and slice them thinly into rounds. Dice the zucchini and slice the mushrooms. Separate the broccoli into small florets. Finely mince the garlic and grate the ginger.

Step 3

Heat 1 teaspoon of olive oil in a large soup pot over medium heat. Add the minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.

Step 4

Add the sliced carrots, zucchini, mushrooms, and broccoli florets to the pot. Cook, stirring occasionally, for 3-5 minutes until the vegetables begin to soften.

Step 5

Pour in the vegetable broth and bring the mixture to a gentle simmer. Add the tofu cubes and let the soup cook for 10 minutes.

Step 6

Add the low-sodium soy sauce, baby spinach, salt, and black pepper. Stir well and cook for another 5 minutes until the spinach has wilted.

Step 7

Taste the soup and adjust seasoning if necessary. Optionally, garnish with thinly sliced green onions before serving.

Step 8

Serve hot. Enjoy this wholesome, low-fat tofu and vegetable soup as a light lunch or dinner.

Nutrition Facts

Serving size	(2138.2g)

Amount per serving	% Daily Value*
Calories	963.1

Total Fat 45.1g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 5121.3mg	0%
Total Carbohydrate 79.4g	0%
Dietary Fiber 21.4g	0%
Total Sugars 32.1g
Protein 68.4g	0%

Vitamin D 0IU	0%
Calcium 2383.1mg	0%
Iron 16.3mg	0%
Potassium 3241.5mg	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: 40.7%

Protein: 27.4%

Carbs: 31.9%