Lemon-Dill Soup with Rice & Tofu

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Avgolemono is a Greek soup widely eaten throughout Greece and the surrounding regions. It's thick, mainly consisting of chicken broth, egg yolks, lemon and rice. Here we use smooth silken tofu in place of yolks and add fresh dill and healthful turmeric. Add an extra drizzle of olive oil on top of each portion to give it an extra-luxurious taste.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

15 mins

Additional Time:

15 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 1 1/3 cups each

Nutrition Profile:

Dairy-Free Gluten-Free Low-Calorie

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Ingredients

4 cups reduced-sodium chicken broth
⅓ cup white rice
1 12-ounce package silken tofu, (about 1 1/2 cups)
1 tablespoon extra-virgin olive oil
¼ teaspoon turmeric
¼ cup lemon juice
2 tablespoons chopped fresh dill
¼ teaspoon freshly ground pepper

Directions

Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.
Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.) Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Originally appeared: EatingWell Magazine, October/November 2005

Nutrition Facts (per serving)

163	Calories
6g	Fat
19g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/3 cups
Calories 163
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 0g	1%
Total Sugars 2g
Protein 9g	17%
Total Fat 6g	8%
Saturated Fat 1g	4%
Vitamin A 23IU	0%
Vitamin C 7mg	8%
Folate 59mcg	15%
Sodium 559mg	24%
Calcium 30mg	2%
Iron 2mg	11%
Magnesium 35mg	8%
Potassium 394mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Lemon-Dill Soup with Rice & Tofu

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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