JUL'S VEGETABLE TOFU SOUP
Tasty vegetable tofu soup I threw together one cold afternoon. You could, of course, add as few or as little veggies as you like. Topping it with some shredded Parmesan cheese really makes it yummy.
Provided by jul
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes
Time 1h55m
Yield 8
Number Of Ingredients 17
Steps:
- Heat olive oil in a large stockpot over medium-high heat. Add carrots; saute until well coated in oil, 3 to 5 minutes. Add celery, onion, 1/2 the basil, red pepper flakes, salt, and black pepper. Saute until just soft, about 5 minutes. Add garlic; saute until fragrant, about 2 minutes. Pour in chicken broth, diced tomatoes, crushed tomatoes, bay leaf, and remaining basil. Bring soup to a boil.
- Stir corn, zucchini, tofu, and mushrooms into the pot with the soup. Season with salt and black pepper. Bring back to a boil and reduce heat to low. Cover and simmer until flavors blend and vegetable are fork-tender, about 1 hour. Add kale, cover, and simmer until wilted, about 15 minutes more.
Nutrition Facts : Calories 221.3 calories, Carbohydrate 23.8 g, Fat 8.2 g, Fiber 4.7 g, Protein 14.9 g, SaturatedFat 1.5 g, Sodium 1460.5 mg, Sugar 7.6 g
HIGH PROTEIN TOFU VEGETABLE SOUP
Make and share this High Protein Tofu Vegetable Soup recipe from Food.com.
Provided by Aversiera
Categories Onions
Time 1h
Yield 12 serving(s)
Number Of Ingredients 16
Steps:
- Dice all the vegetables into bite size pieces.
- Add to large pot with the tomatoes, spices add water to cover and bring to a simmer.
- Cut the tofu into bite-size pieces and drain on paper towel.
- Once the vegetables are tender add the peanut butter and milk and stir to incorporate.
- You can leave the vegetables in chunks or you may choose to puree them all in a blender (I prefer chunky).
- In a wok or similar shaped pan heat the peanut oil over med-high heat.
- Once the oil is hot brown the tofu chunks.
- Add the browned tofu to the soup.
- Garnish the soup with the fresh cilantro.
- Enjoy!
Nutrition Facts : Calories 358.7, Fat 23.4, SaturatedFat 5.3, Cholesterol 5.7, Sodium 364.6, Carbohydrate 27.1, Fiber 7.6, Sugar 12.3, Protein 17.5
More about "high protein tofu vegetable soup recipes"
VEGETABLE AND TOFU SOUP - EATINGWELL
From eatingwell.com
4.6/5 (7)Total Time 2 hrs 35 minsAuthor Eatingwell Test KitchenCalories 259 per serving
- Place tofu in a resealable plastic bag set in a shallow dish. Add oil and Italian seasoning. Seal bag; turn to coat tofu. Marinate in the refrigerator 2 to 4 hours.
- Coat a 5- to 6-quart Dutch oven with cooking spray; heat over medium-high heat. Add undrained tofu; cook 5 to 8 minutes or until tofu is browned, turning once.
- Add broth and canned tomatoes. Bring to boiling. Add the mushrooms, peas and asparagus; reduce heat. Simmer 5 to 7 minutes or just until vegetables are tender. Stir in the sweet pepper, dried tomatoes and olives; heat through. If desired, top servings with cheese.
15 HIGH-PROTEIN VEGETARIAN SOUPS THAT SERVE COMFORT
From livestrong.com
- Slow Cooker Vegetable Soup With Split Red Lentils. Lentils give the base of this soup its creamy finish without added calories. Image Credit: A Beautiful Plate.
- Vegetarian 15-Bean Soup. Add this easy-to-make bean soup to your next Meatless Monday menu. Image Credit: Little Sunny Kitchen. 328 calories 18 grams of protein
- Broccoli, Parsnip and Red Lentil Soup. To make this a well-rounded meal, add a piece of roasted fish or tofu. Image Credit: Slavic Vegan. 283 calories
- Jackfruit Vegan Taco Soup. Add a dollop of Greek yogurt on top of this soup for added protein. Image Credit: Veggies Save The Day. 391 calories 11 grams of protein
- Vegan Split Pea Soup. One serving of this soup clocks in at 13 grams of protein. Image Credit: Simple Vegan Blog. 206 calories 13.2 grams of protein
TOFU SOUP - EASY 20 MINUTES RECIPE - PLANT BASED SCHOOL
From theplantbasedschool.com
HOMEMADE VEGETARIAN TOFU EGG DROP SOUP (EASY …
From hurrythefoodup.com
TOFU SOUP WITH NOODLES RECIPE (VEGAN) - THE …
From theherbeevore.com
HEARTY CHINESE TOFU VEGETABLE SOUP – MY PLANTIFUL …
From myplantifulcooking.com
9 HIGH PROTEIN VEGAN SOUP RECIPES WITH MACROS - VEGFAQS
From vegfaqs.com
50 HIGH PROTEIN VEGETARIAN SOUP RECIPES | HURRY THE …
From hurrythefoodup.com
THAI CURRY VEGETABLE AND TOFU SOUP RECIPE - REAL SIMPLE
From realsimple.com
TOFU-GINGER VEGETABLE SOUP | THE NUTRITION SOURCE | HARVARD T.H.
From hsph.harvard.edu
25+ HIGH-PROTEIN, LOW-CALORIE SOUP RECIPES - EATINGWELL
From eatingwell.com
24 FILLING SOUP RECIPES WITH OVER 15 GRAMS OF PROTEIN
From livestrong.com
HARIRA (SPICED MOROCCAN VEGETABLE SOUP) : R/MEATLESSHIGHPROTEIN
HIGH-PROTEIN SOUP RECIPES - EATINGWELL
From eatingwell.com
10 HIGH-PROTEIN VEGAN SOUP AND CHILI RECIPES - THE SPRUCE EATS
From thespruceeats.com
15 BEST SOUPS WITH TOFU: TOFU SOUP RECIPE COLLECTION
From happymuncher.com
HEALTHY TOFU RECIPES - EATINGWELL
From eatingwell.com
20+ EASY HIGH-PROTEIN SOUP RECIPES - EATINGWELL
From eatingwell.com
10+ HIGH-PROTEIN, LOW-CALORIE LUNCH RECIPES FOR SUMMER
From eatingwell.com
15 EASY HIGH PROTEIN TOFU RECIPES (MEAL PREP FRIENDLY)
From jackiesilvernutrition.com
VEGAN RECIPES ON INSTAGRAM: "FOLLOW @PLANTBASEDRECIPES.ONLY 陋 …
From instagram.com
15+ HIGH-PROTEIN SOUP RECIPES - EATINGWELL
From eatingwell.com
#60-minutes-or-less #time-to-make #course #main-ingredient #preparation #healthy #soups-stews #vegetables #vegetarian #stove-top #dietary #low-sodium #low-cholesterol #low-calorie #low-carb #healthy-2 #low-in-something #carrots #onions #peppers #tomatoes #equipment #presentation #served-hot
You'll also love