Mediterranean Diet Spicy Tofu Soup

Warm up your taste buds with this vibrant Mediterranean Diet Spicy Tofu Soup, a flavorful, plant-based delight perfect for cozy evenings. Packed with protein-rich extra-firm tofu, tender zucchini, and nutrient-dense kale or spinach, this soup is simmered to perfection in a fragrant broth infused with harissa paste, smoked paprika, and ground cumin. Brightened with zesty lemon juice and garnished with fresh parsley, each bowl delivers a balanced blend of heat, tang, and earthy undertones. It's a quick and nutritious option with a prep time of just 15 minutes and bold Mediterranean-inspired flavors that make healthy eating irresistibly delicious.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 2 tablespoons olive oil
• 1 medium (diced) yellow onion
• 4 minced garlic cloves
• 1 (diced) red bell pepper
• 1 medium (diced) zucchini
• 14 ounces (1 can) crushed tomatoes
• 4 cups vegetable broth
• 1 tablespoon harissa paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 4 cups (chopped) kale or spinach
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons lemon juice
• 2 tablespoons (chopped for garnish) fresh parsley

Directions

Step 1

Drain and press the tofu to remove extra liquid. Cut it 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 diced onion and cook for 3-4 minutes until softened.

Step 3

Add the minced garlic and diced red bell pepper, cooking for another 2 minutes until fragrant.

Step 4

Stir in the harissa paste, ground cumin, and smoked paprika. Cook for 1 minute to release the spices' aroma.

Step 5

Add the crushed tomatoes, vegetable broth, and salt. Bring the mixture to a boil, then reduce the heat to a simmer.

Step 6

In a medium skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the cubed tofu and cook for 5-6 minutes, turning occasionally, until the tofu is golden on all sides.

Step 7

Add the cooked tofu and diced zucchini to the simmering soup. Let it cook for 10 minutes, stirring occasionally.

Step 8

Stir in the chopped kale or spinach and cook for an additional 5 minutes until the greens are wilted.

Step 9

Taste and adjust seasoning with additional salt and black pepper, if needed. Add the lemon juice for brightness.

Step 10

Ladle the soup into bowls and garnish with chopped fresh parsley. Serve warm and enjoy.

Nutrition Facts

Serving size	(2791.3g)

Amount per serving	% Daily Value*
Calories	1749.2

Total Fat 77.5g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 5782.0mg	0%
Total Carbohydrate 182.6g	0%
Dietary Fiber 44.1g	0%
Total Sugars 56.5g
Protein 112.3g	0%

Vitamin D 0IU	0%
Calcium 4239.1mg	0%
Iron 31.2mg	0%
Potassium 7213.3mg	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: 37.2%

Protein: 23.9%

Carbs: 38.9%