Vegetable Soup With Tofu Recipe for Healthy Comfort Food

There’s something incredibly comforting about a warm bowl of vegetable soup, especially when it’s packed with wholesome ingredients and a protein boost like tofu. Whether you’re looking for a light lunch, a nourishing dinner, or a healthy way to warm up on a chilly day, this vegetable soup with tofu recipe is a fantastic choice.

It’s vibrant, flavorful, and versatile enough to please both vegetarians and those simply looking to incorporate more plant-based meals into their routine.

This soup combines fresh vegetables, fragrant herbs, and soft cubes of tofu to create a satisfying dish that’s easy to prepare and delightful to eat. Plus, it’s naturally gluten-free, low in fat, and rich in vitamins and minerals.

Perfect for meal prep or a quick weeknight dinner, this recipe is sure to become a staple in your kitchen. Let’s dive in and discover why this simple yet delicious soup will quickly become one of your favorites!

Why You’ll Love This Recipe

This vegetable soup with tofu recipe is more than just a meal—it’s a celebration of fresh, wholesome ingredients that come together effortlessly. Here’s why you’ll adore it:

• Healthy and Nutritious: Loaded with colorful vegetables and protein-packed tofu, it supports a balanced diet and boosts energy.
• Easy to Make: Minimal prep and simple cooking steps make it perfect for busy days.
• Customizable: Feel free to swap vegetables based on what you have at home or your favorite seasonal produce.
• Vegan and Gluten-Free: Suitable for a variety of dietary preferences without compromising flavor.
• Comforting and Light: It’s hearty enough to satisfy but light enough to keep you feeling good.

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and sliced
• 2 celery stalks, sliced
• 1 medium zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup diced tomatoes (fresh or canned)
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1/2 teaspoon turmeric (optional, for color and health benefits)
• Salt and freshly ground black pepper, to taste
• 1 cup fresh spinach, roughly chopped
• Fresh parsley, chopped for garnish
• Juice of half a lemon

Equipment

• Large soup pot or Dutch oven
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring cups and spoons
• Colander or tofu press (optional, for pressing tofu)
• Ladle for serving
• Bowl for soaking tofu (if pressing manually)

Instructions

1. Prepare the tofu: If your tofu is not pre-pressed, press it to remove excess moisture. Wrap the block in a clean kitchen towel or paper towels and place a heavy object on top for about 15 minutes. Then cut the tofu into 1-inch cubes.
2. Sauté aromatics: Heat the olive oil in your soup pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent. Stir in the minced garlic and cook for another 1 minute until fragrant.
3. Add vegetables: Add the carrots, celery, zucchini, and green beans to the pot. Cook for 5-6 minutes, stirring occasionally, allowing the vegetables to soften slightly.
4. Incorporate tofu and tomatoes: Gently add the cubed tofu and diced tomatoes to the pot. Stir carefully to combine without breaking up the tofu too much.
5. Add broth and spices: Pour in the vegetable broth and stir in the dried thyme, basil, turmeric, salt, and pepper. Increase the heat to bring the soup to a boil.
6. Simmer the soup: Once boiling, reduce the heat to low and let the soup simmer gently for 20-25 minutes. This allows the flavors to meld beautifully.
7. Add spinach and lemon juice: Stir in the fresh spinach and lemon juice just before turning off the heat. Let the spinach wilt in the residual heat for 2-3 minutes.
8. Taste and adjust seasoning: Give your soup a final taste and add more salt, pepper, or lemon juice if needed.
9. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Enjoy piping hot!

Tips & Variations

“Tofu is a fantastic protein source but can be bland on its own. Marinating the tofu cubes in a mixture of soy sauce, garlic, and a splash of sesame oil before adding them to the soup can add an extra depth of flavor.”

• Vegetable swaps: Use sweet potatoes, kale, or bell peppers for a different flavor profile.
• Spice it up: Add a pinch of chili flakes or try this Chilli Powder Recipe Vegan: Easy Homemade Spice Blend to give your soup a gentle kick.
• Make it creamy: Stir in a splash of coconut milk or blend a portion of the soup for a creamy texture without dairy.
• Bulk it up: Add cooked beans, lentils, or grains like quinoa or barley for a heartier meal.
• Fresh herbs: Swap dried herbs for fresh ones like basil, thyme, or oregano for a brighter flavor.

Nutrition Facts

Serving Suggestions

This vegetable soup with tofu is wonderful on its own or paired with simple sides. Here are a few ideas to complete your meal:

• Serve with warm whole-grain bread or crusty rolls for dipping.
• Pair with a crisp green salad tossed in a light vinaigrette.
• Top with a sprinkle of nutritional yeast for a cheesy flavor without dairy.
• Enjoy alongside recipes like Amazing Vegan Pasta Recipes for Easy Delicious Meals for a filling dinner.
• Make a nourishing lunch bowl by adding a scoop of cooked quinoa or brown rice to the soup.

Conclusion

This vegetable soup with tofu recipe is a beautiful example of how simple ingredients can create a delicious, nutrient-packed dish. It’s a versatile recipe that fits seamlessly into busy lifestyles, offering comfort and nourishment in every spoonful.

Whether you’re a seasoned vegetarian or just exploring plant-based meals, this soup is a perfect addition to your culinary repertoire.

Don’t hesitate to experiment with different veggies and spices to suit your taste, and remember that a warm bowl of soup is always a good idea. For more inspiring and healthy vegetarian recipes, check out A to Z Vegetarian Recipes for Every Meal and Occasion, Ancient Grains Vegetarian Recipes for Healthy Delicious Meals, or Best Vegetarian Recipes No Dairy for Delicious Meals.

Happy cooking and enjoy your wholesome, hearty vegetable soup with tofu!

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