![](https://cdn.statically.io/img/www.allrecipes.com/thmb/ixryj-uaVqlOGP0EUcET1fjp_38=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/4531324-c9e739e7ac064e4f9a9af11f42bcf541.jpg)
Ingredients
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2 (14.5 ounce) cans chicken broth
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1 cup water
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1 cup quinoa
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1 (12 ounce) package extra-firm tofu, diced
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1 bunch kale, chopped
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1 cup sliced carrots
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1 small red bell pepper, chopped
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½ teaspoon garlic salt, or more to taste
Directions
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Combine chicken broth, water, and quinoa in a saucepan; bring to a boil. Reduce heat to medium-low and simmer. Add tofu, kale, carrots, red bell pepper, and garlic salt to soup; simmer until quinoa is translucent and outer rim has spiraled away from the seed, 15 to 20 minutes.
Cook's Note:
Although chicken broth is recommended during cold season, this is easily made vegan/vegetarian by using vegetable broth instead.
Nutrition Facts (per serving)
203 | Calories |
5g | Fat |
30g | Carbs |
12g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 203 | |
% Daily Value * | |
Total Fat 5g | 7% |
Saturated Fat 1g | 4% |
Cholesterol 3mg | 1% |
Sodium 785mg | 34% |
Total Carbohydrate 30g | 11% |
Dietary Fiber 4g | 15% |
Total Sugars 2g | |
Protein 12g | 24% |
Vitamin C 94mg | 104% |
Calcium 319mg | 25% |
Iron 6mg | 31% |
Potassium 635mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.