Best High Protein Tofu Vegetable Soup Recipes

JUL'S VEGETABLE TOFU SOUP

Jul's Vegetable Tofu Soup image

Tasty vegetable tofu soup I threw together one cold afternoon. You could, of course, add as few or as little veggies as you like. Topping it with some shredded Parmesan cheese really makes it yummy.

Provided by jul

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes

Time 1h55m

Yield 8

Number Of Ingredients 17

Ingredients

2 tablespoons olive oil
3 carrots, sliced
3 stalks celery, sliced
½ large onion, diced
1 tablespoon dried basil
3 dashes red pepper flakes
sea salt and cracked black pepper to taste
3 cloves garlic, chopped
3 quarts chicken broth
1 (28 ounce) can diced tomatoes
1 (15 ounce) can crushed tomatoes
1 bay leaf
2 cups frozen corn
2 zucchini, sliced
1 (12 ounce) package firm tofu, crumbled
½ cup sliced fresh mushrooms, or to taste
¼ cup chopped kale, or to taste

Steps:

Heat olive oil in a large stockpot over medium-high heat. Add carrots; saute until well coated in oil, 3 to 5 minutes. Add celery, onion, 1/2 the basil, red pepper flakes, salt, and black pepper. Saute until just soft, about 5 minutes. Add garlic; saute until fragrant, about 2 minutes. Pour in chicken broth, diced tomatoes, crushed tomatoes, bay leaf, and remaining basil. Bring soup to a boil.
Stir corn, zucchini, tofu, and mushrooms into the pot with the soup. Season with salt and black pepper. Bring back to a boil and reduce heat to low. Cover and simmer until flavors blend and vegetable are fork-tender, about 1 hour. Add kale, cover, and simmer until wilted, about 15 minutes more.

Nutrition Facts : Calories 221.3 calories, Carbohydrate 23.8 g, Fat 8.2 g, Fiber 4.7 g, Protein 14.9 g, SaturatedFat 1.5 g, Sodium 1460.5 mg, Sugar 7.6 g

HIGH PROTEIN TOFU VEGETABLE SOUP

High Protein Tofu Vegetable Soup image

Make and share this High Protein Tofu Vegetable Soup recipe from Food.com.

Provided by Aversiera

Categories Onions

Time 1h

Yield 12 serving(s)

Number Of Ingredients 16

Ingredients

1 1/2 lbs cabbage (small head)
1 lb carrot
1 small head of celery
1 lb mixed pepper
1 lb onion
1 (28 ounce) can crushed tomatoes
2 cups milk
1 1/2 cups peanut butter
2 (14 ounce) packages extra firm tofu
2 tablespoons peanut oil
2 tablespoons curry powder
1 tablespoon cumin seed
1 tablespoon grated fresh ginger
garlic (I usually use 1 whole head but I love garlic)
1 bunch fresh cilantro
water, to cover vegetables

Steps:

Dice all the vegetables into bite size pieces.
Add to large pot with the tomatoes, spices add water to cover and bring to a simmer.
Cut the tofu into bite-size pieces and drain on paper towel.
Once the vegetables are tender add the peanut butter and milk and stir to incorporate.
You can leave the vegetables in chunks or you may choose to puree them all in a blender (I prefer chunky).
In a wok or similar shaped pan heat the peanut oil over med-high heat.
Once the oil is hot brown the tofu chunks.
Add the browned tofu to the soup.
Garnish the soup with the fresh cilantro.
Enjoy!

Nutrition Facts : Calories 358.7, Fat 23.4, SaturatedFat 5.3, Cholesterol 5.7, Sodium 364.6, Carbohydrate 27.1, Fiber 7.6, Sugar 12.3, Protein 17.5

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