Quick Vegetable Rice and Tofu Soup

Warm up your soul with this Quick Vegetable Rice and Tofu Soup—a light yet satisfying one-pot meal that’s ready in just 30 minutes! Packed with wholesome ingredients, like tender carrots, celery, and protein-rich tofu, this soup is the perfect balance of hearty and healthy. The fragrant combination of dried thyme, fresh garlic, and a splash of zesty lemon juice elevates each spoonful, while fluffy cooked rice and baby spinach add texture and nourishment. This vegan-friendly recipe uses vegetable broth as a savory base and is seasoned with soy sauce for an umami punch. Ideal for busy weeknights or when you’re craving comfort food, this easy-to-make soup is a flavorful way to incorporate more vegetables into your day. Serve it warm and pair with crusty bread for a complete, comforting dinner.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, peeled and diced carrots
• 2 diced celery stalks
• 3 cloves, minced garlic
• 6 cups vegetable broth
• 1.5 cups cooked rice
• 14 ounces, diced extra firm tofu
• 3 cups baby spinach
• 2 tablespoons soy sauce
• 0.5 teaspoons ground black pepper
• 0.5 teaspoons dried thyme
• 0.5 teaspoons (adjust to taste) salt
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables start to soften.

Step 3

Stir in the minced garlic, cooking for another 1 minute until fragrant.

Step 4

Pour in the vegetable broth and bring to a gentle boil.

Step 5

Lower the heat to medium and add the cooked rice, diced tofu, dried thyme, and soy sauce. Stir well to combine.

Step 6

Let the soup simmer for 10 minutes, allowing the flavors to meld together.

Step 7

Add the baby spinach, cooking for 1-2 minutes until wilted.

Step 8

Stir in the lemon juice, ground black pepper, and salt to taste.

Step 9

Remove the soup from heat and let it sit for 2 minutes before serving.

Step 10

Ladle the soup into bowls and enjoy warm. Optionally, garnish with fresh herbs like parsley or cilantro.

Nutrition Facts

Serving size	(2989.1g)

Amount per serving	% Daily Value*
Calories	1957.9

Total Fat 77.1g	0%
Saturated Fat 12.7g	0%
Polyunsaturated Fat 7.1g
Cholesterol 0mg	0%
Sodium 5112.3mg	0%
Total Carbohydrate 222.9g	0%
Dietary Fiber 42.9g	0%
Total Sugars 43.8g
Protein 106.1g	0%

Vitamin D 0IU	0%
Calcium 3292.6mg	0%
Iron 26.2mg	0%
Potassium 5532.2mg	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: 34.5%

Protein: 21.1%

Carbs: 44.4%