ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Make an Easy and Healthy Tofu and Vegetable Soup

Updated on March 1, 2012
Easy tofu and vegetable soup
Easy tofu and vegetable soup

Eating healthy is not always easy. I always try to at least bring healthy food with me at work - and no cash to stay away from fast and greasy food.

Also, since it's good to vary our sources of proteins every day, I came up with something different than chicken and beef : tofu.

I hope you enjoy this easy and healthy tofu and vegetable soup as much as I do. I suggest you eat a whole grain bread slice with it and yogurt as dessert. Even though I never tried, I'm sure you can replace tofu by beans in this recipe and it would be as good.

Basic ingredients
Basic ingredients

Ingredients

Makes 6 to 8 portions.

1 tbsp minced garlic
1 tbsp olive oil
1 chopped onion
4 cups chopped vegetables
28 oz. diced tomatoes
600 gr. firm diced tofu
4 cups low-fat chicken broth
1/2 tsp marjoram
1/2 tsp basil
1/2 tsp parsley
1/2 tsp celery seeds
1/4 tsp salt
1/4 tsp black pepper

Lots of vegetables
Lots of vegetables

Method

  1. In a big pot, cook the chopped onion and the garlic in olive oil about 3 minutes at medium-high. Add the chopped vegetables, stir and cook for 5 more minutes.
  2. Add the diced tomatoes, the low-fat chicken broth and all the spices. Stir. Cover and cook for 15 minutes at medium-low.

Diced tofu
Diced tofu
Great easy and healthy lunch idea!
Great easy and healthy lunch idea!




    3. Add all the diced tofu. Stir.
        Cover and cook for 15 more
        minutes.




    4. Let cool for 10 minutes and
        serve or put in containers that
        goes into the freezer for quick
        lunches ideas.


Tips

Don't stop yourself using well-known vegetables in this recipe! It's time to discover and try new vegetables. There are so many of them! Here is a list of vegetables that could inspire you.

Also, I suggest you cook your not-that-fresh-anymore vegetables that still in you refrigerator in this soup before it's too late and you have to throw them to the garbage.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Joseph 6 years ago

      Sounds delicious! I'm gonna try to make this.

    • Miss Crayola profile image
      Author

      Miss Crayola 6 years ago from Sainte-Marie, QC, Canada

      You're so right! But by the time I made this soup, I had not in mind that vegetable broth is healthier than chicken broth. Now I know and I don't use chicken broth anymore. Feel free to use the one you like.

    • profile image

      Judelsmith 6 years ago

      Am I missing something? I'm new to vegetarian cooking, but isn't using chicken broth a bit antithetical to vegetarian cooking? It seems to me that the basis should be vegetable broth. I'm just sayin....

    • profile image

      maria murphy 6 years ago

      Great for adding protein to the vegie soup I had already made. I need to eat more vegetarian due to health issues. My Naturopath has been warning me for years! I am the A Blood Group, which does well on vegies & tofu. Just need to change my cooking style & listen to my body more. Great to have simple, tasty, quick recipes that are easy to digest & healthy. Thanks.

    • profile image

      Jen 7 years ago

      Great! Simple, healthy, tasty.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)