Low Sodium Tofu and Vegetable Soup

Warm and nourishing, this Low Sodium Tofu and Vegetable Soup is the perfect blend of wholesome ingredients and vibrant flavors, making it a heart-healthy choice for weeknight dinners or meal prepping. Featuring protein-packed extra firm tofu, nutrient-rich baby spinach, and a colorful medley of carrots, celery, zucchini, and green beans, this soup delivers a satisfying meal without compromising on flavor. Seasoned with aromatic garlic, fresh ginger, and a splash of bright lemon juice, it showcases layers of savory goodness while keeping sodium levels in check with low-sodium vegetable broth. Ready in just under an hour, this one-pot recipe is easy to prepare, packed with plant-based nutrients, and perfect for anyone seeking a comforting and healthy soup option.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 14 oz Extra firm tofu
• 2 tbsp Olive oil
• 2 medium Carrot
• 2 Celery stalks
• 1 medium Zucchini
• 1 cup Green beans
• 3 Garlic cloves
• 1 tbsp Fresh ginger
• 6 cups Low sodium vegetable broth
• 2 cups Water
• 2 cups Baby spinach
• 2 tbsp Lemon juice
• 2 tbsp Fresh parsley
• 0.25 tsp Ground black pepper

Directions

Step 1

Press the tofu to remove excess water. Cut the tofu into 1/2-inch cubes and set aside.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and cook until lightly golden on all sides (about 5-7 minutes). Remove the tofu and set aside.

Step 3

Peel and dice the carrots and chop the celery, zucchini, and green beans into bite-sized pieces. Mince the garlic and grate the ginger.

Step 4

In the same pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped carrots, celery, and green beans. Cook for 5 minutes, stirring occasionally, until slightly softened.

Step 5

Add the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 6

Pour in the low sodium vegetable broth and water. Increase heat to bring the soup to a gentle boil, then reduce to a simmer.

Step 7

Stir in the diced zucchini and cooked tofu. Let the soup simmer for 15 minutes or until the vegetables are tender.

Step 8

Add the baby spinach, lemon juice, and fresh parsley. Stir until the spinach wilts, about 1-2 minutes.

Step 9

Season with ground black pepper to taste, keeping in mind the low sodium objective of the recipe.

Step 10

Ladle the soup into bowls and serve hot. Optionally, garnish with additional parsley or a wedge of lemon.

Nutrition Facts

Serving size	(2996.3g)

Amount per serving	% Daily Value*
Calories	1126.4

Total Fat 64.0g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 3144.0mg	0%
Total Carbohydrate 73.4g	0%
Dietary Fiber 21.9g	0%
Total Sugars 33.3g
Protein 76.9g	0%

Vitamin D 0IU	0%
Calcium 3039.8mg	0%
Iron 18.0mg	0%
Potassium 3530.5mg	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: 48.9%

Protein: 26.1%

Carbs: 24.9%