Bean Curd and Vegetable Soup Recipe for Healthy Meals

Bean curd and vegetable soup is a comforting, nutritious dish that perfectly blends the delicate texture of bean curd (also known as tofu) with a colorful medley of fresh vegetables. Whether you’re craving a light lunch or a soothing dinner, this soup is a versatile option that’s both hearty and healthy.

It’s ideal for those seeking a plant-based meal without sacrificing flavor or satisfaction. The beauty of this recipe lies in its simplicity and adaptability—perfect for busy weeknights or meal prepping ahead.

In this recipe, we’ll use fresh seasonal vegetables and silky bean curd, simmered gently in a flavorful vegetable broth infused with garlic, ginger, and a hint of soy sauce. This soup is packed with vitamins, minerals, and protein, making it a smart choice for vegetarians, vegans, or anyone looking to add more wholesome foods into their diet.

Plus, it comes together quickly and requires minimal effort, making it a favorite for home cooks of all skill levels.

Why You’ll Love This Recipe

This bean curd and vegetable soup is a wonderful addition to your recipe collection for several reasons. First, it’s incredibly nourishing and light, providing a perfect balance of protein and fiber.

The soft bean curd soaks up the savory broth beautifully, while the vegetables add a refreshing crunch and vibrant color.

Additionally, this soup is highly adaptable to whatever vegetables you have on hand, making it both economical and versatile. Whether you prefer it spicy or mild, you can easily adjust the seasoning to suit your taste.

It’s also an excellent option for meal prepping as it stores well and reheats without losing its delicious flavor.

Lastly, this soup is a great way to introduce more plant-based meals into your routine, and it pairs well with many other vegetarian dishes. If you enjoy this recipe, you might also want to explore A to Z Vegetarian Recipes for Every Meal and Occasion and Ancient Grains Vegetarian Recipes for Healthy Delicious Meals for more inspiration.

Ingredients

• 400g firm bean curd (tofu), cut into 1-inch cubes
• 1 tablespoon sesame oil (or olive oil)
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, peeled and grated
• 1 medium carrot, sliced thinly
• 1 cup broccoli florets
• 1 cup sliced mushrooms (button or shiitake)
• 1 cup baby spinach or kale, roughly chopped
• 4 cups vegetable broth
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon rice vinegar
• 1/2 teaspoon chili flakes (optional)
• 2 green onions, chopped (for garnish)
• Salt and pepper, to taste

Equipment

• Large soup pot or Dutch oven
• Knife and cutting board
• Measuring spoons
• Wooden spoon or ladle
• Grater (for ginger)
• Bowl (for tofu preparation)

Instructions

1. Prepare the tofu: Drain the bean curd and gently pat it dry with paper towels. Cut it into 1-inch cubes and set aside.
2. Sauté aromatics: Heat the sesame oil in your soup pot over medium heat. Add the minced garlic and grated ginger. Stir for 1-2 minutes until fragrant but not browned.
3. Add vegetables: Toss in the sliced carrots, broccoli florets, and mushrooms. Stir occasionally and cook for about 5 minutes until they start to soften.
4. Pour in broth and seasonings: Add the vegetable broth, soy sauce, and rice vinegar to the pot. Bring the mixture to a gentle boil, then reduce heat to simmer for 10 minutes.
5. Add bean curd and greens: Gently stir in the tofu cubes and baby spinach or kale. Simmer for another 5 minutes to allow the tofu to warm through and the greens to wilt.
6. Adjust seasoning: Taste the soup and add salt, pepper, and chili flakes if desired. Stir well to combine all flavors.
7. Serve hot: Ladle the soup into bowls and garnish with chopped green onions. Enjoy immediately.

Tips & Variations

For the best tofu texture, press it with a clean towel or tofu press for 15-20 minutes before cooking to remove excess water.

You can customize this soup by adding other veggies such as zucchini, bell peppers, or snap peas depending on the season or what you have available. For a heartier version, add cooked noodles, rice, or even beans.

If you like a spicier kick, try incorporating a dash of the Chilli Powder Recipe Vegan: Easy Homemade Spice Blend into the broth. For a creamier soup, stir in a splash of coconut milk just before serving.

To boost the umami flavor, consider adding a tablespoon of miso paste dissolved in a little hot broth during the simmering step. This soup freezes well, so make extra for quick meals later.

Nutrition Facts

Serving Suggestions

This soup pairs wonderfully with a side of steamed jasmine rice or crusty whole grain bread to soak up the flavorful broth. For a light meal, serve it alongside a fresh green salad dressed in a tangy vinaigrette.

It’s also a perfect starter for an Asian-inspired dinner, complementing dishes such as stir-fried vegetables or a savory mushroom fried rice. If you want to keep things entirely plant-based and protein-packed, consider pairing it with recipes from Cheap Vegetarian Recipes For Families Everyone Will Love.

Conclusion

Bean curd and vegetable soup is a delicious and wholesome dish that’s sure to become a regular in your meal rotation. Its combination of fresh vegetables and tender tofu creates a satisfying texture and flavor profile that’s both light and nourishing.

The best part is how easily you can adapt it to your preferences, making it a perfect canvas for seasonal vegetables and different spice blends.

Whether you’re new to cooking plant-based meals or a seasoned vegan, this recipe offers an accessible and tasty way to enjoy a nutrient-rich soup. It’s perfect for any occasion—be it a quick weeknight dinner, a cozy lunch, or even meal prep for the week ahead.

Don’t forget to explore more fantastic vegetarian and vegan recipes on our site, such as Banza Pasta Recipes Vegan Lovers Will Adore for more exciting culinary ideas. Happy cooking!

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