Vegetable and Tofu Soup

4.6

(7)

6 Reviews

Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

35 mins

Additional Time:

2 hrs

Total Time:

2 hrs 35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Low-Sodium High-Blood Pressure Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 (12 ounce) package extra-firm, tub-style tofu (fresh bean curd), drained and cut into 3/4-inch cubes
2 tablespoons olive oil
1 teaspoon dried Italian seasoning, crushed
Nonstick cooking spray
2 cups reduced-sodium chicken broth
1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, undrained
3 cups sliced fresh button mushrooms (8 ounces)
½ cup fresh or frozen peas, thawed
½ cup 1-inch pieces asparagus
½ cup chopped roasted red sweet pepper
⅓ cup oil-packed dried tomatoes, drained and finely chopped
¼ cup sliced green olives
1 pinch Shredded Parmesan cheese

Directions

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.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

259	Calories
15g	Fat
19g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 3/4 cups
Calories 259
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 10g	35%
Total Sugars 11g
Protein 16g	31%
Total Fat 15g	19%
Saturated Fat 2g	9%
Vitamin A 883IU	18%
Vitamin C 35mg	38%
Folate 51mcg	13%
Sodium 574mg	25%
Calcium 183mg	14%
Iron 3mg	18%
Magnesium 68mg	16%
Potassium 722mg	15%

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.

Vegetable and Tofu Soup

Ingredients

Directions

Nutrition Facts (per serving)

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