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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

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    • profile image

      Joseph 5 years ago

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

    • Miss Crayola profile image
      Author

      Miss Crayola 5 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 5 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 5 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.