Quinoa Tofu Super-Soup for Cold Season

3.0

(2)

2 Reviews

3 Photos

I created this soup from a list of healthy super-foods to eat during flu/cold season to boost the immune system. It is simple to make and doesn't take much energy if you're already under the weather.

Submitted by TheRecycleChef

Published on April 4, 2019

3

Prep Time:

15 mins

Cook Time:

15 mins

Total Time:

30 mins

Servings:

6

Yield:

6 servings

Jump to Nutrition Facts

Ingredients

2 (14.5 ounce) cans chicken broth
1 cup water
1 cup quinoa
1 (12 ounce) package extra-firm tofu, diced
1 bunch kale, chopped
1 cup sliced carrots
1 small red bell pepper, chopped
½ teaspoon garlic salt, or more to taste

Directions

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.

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