High-Protein Vegetable and Tofu Soup

High-Protein Vegetable and Tofu Soup is a healthy and refreshing meal. This is a very delicious dish that we can easily have as a lunch or dinner as well. It gets a rich, savory taste naturally from the vegetables, and it also has a Mediterranean flavor with the Italian seasoning and herbs. It contains extra-firm tofu, olive oil, reduced-sodium chicken broth, diced tomatoes, button mushrooms, peas, asparagus, roasted red peppers, sun-dried tomatoes, green olives, and Parmesan cheese. This soup has tofu and Parmesan cheese, so don’t have this soup if you have a soy or dairy allergy; substitute them with beans, dairy-free cheese, or other protein sources if required. We make this soup in 35 minutes, good to prepare for a healthy & satisfying meal. This vegetable and tofu soup stores properly, making it good to prepare in advance for meal prep.

STATS:

• Caloric content: 245 kcal
• Preparation Duration: Fifteen minutes
• Cooking Duration: Twenty minutes
• Total Duration: 35 minutes
• Serving size: 2 cups
• Cuisine: Mediterranean
• Course: Soup, Main Course
• Diet: High-Protein
• Serving: 4

EQUIPMENT:

• Large nonstick skillet
• Dutch oven
• Cutting board
• Wooden spoon
• Knife
• Ladle

INGREDIENTS:

• One package tofu
• Two tbsp. olive oil
• 1 tsp. Italian seasoning
• Nonstick cooking spray
• 2 cups reduced-sodium chicken broth
• One can diced tomatoes with basil, garlic, and oregano
• 3 cups button mushrooms
• ½ cup peas
• ½ cup 1-inch asparagus pieces
• ½ cup roasted red bell pepper
• ⅓ cup oil-packed sun-dried tomatoes
• ¼ cup green olive slices
• Parmesan cheese shreds

INGREDIENT NOTES:

TOFU:

• Add the tofu to provide high-quality plant-based protein and it also helps to make the soup more satisfying.

CHICKEN BROTH:

• Include this to form a tasty foundation of soup that is not overly salty. It will blend nicely with the vegetables and can be substituted with vegetable broth if required.

DICED TOMATOES:

• Add the diced tomatoes seasoned with basil, garlic, and oregano to provide a rich tomato flavor, beautiful color, and a slightly tangy taste that balances the soup.

BUTTON MUSHROOMS:

• Add the fresh button mushrooms to provide a hearty texture and savory flavor. They will absorb the broth flavors properly and provide extra nutrients to make the soup more satisfying.

PEAS:

• Add the peas to provide a naturally sweet taste, vibrant color, fiber, and additional plant protein. They will also add a nice texture to the soup.

ASPARAGUS:

• Add the fresh asparagus to provide a tender-crisp texture and freshness. It will also provide vitamins and antioxidants, making the soup more nutritious.

ROASTED RED PEPPERS:

• Add the roasted red peppers to provide a naturally sweet and smoky flavor. They will balance the acidity of the tomatoes and add a beautiful color to the soup.

SUN-DRIED TOMATOES:

• Add the oil-packed sun-dried tomatoes to provide concentrated tomato flavor and richness. Drain the excess oil before chopping so they blend properly with the other ingredients.

GREEN OLIVES:

• Add the sliced green olives to provide a salty and briny taste which will complement the vegetables, herbs, and Mediterranean flavors of the soup.

PARMESAN CHEESE:

• Add a light sprinkle of Parmesan cheese to provide a savory umami finish. It will enhance the flavor of the soup without significantly increasing the calories.

INSTRUCTIONS:

1. Properly dry the tofu and cut in ¾ inch cubes.
2. Add the Italian seasoning and mix to coat them.
3. Spray the oil lightly in the pan and heat it over moderate flame.
4. Add the tofu to the pan and cook for six to eight minutes, turning their sides till they get golden.
5. Now warm the leftover olive oil in a big pot over moderate flame.
6. Put the mushrooms & cook for five minutes till they get soft.
7. Add the tomatoes, chicken broth, sun-dried tomatoes, asparagus, peas, Green olives, and roasted red peppers.
8. Boil the soup gently, then decrease the flame and let it simmer for ten to twelve minutes till the asparagus gets soft.
9. Add the tofu to the pot and simmer for two to three more minutes till it gets warm.
10. Include the soup in the serving vessel and garnish with Parmesan cheese shreds, then serve.
11. Ladle into bowls and garnish with a pinch of shredded Parmesan cheese before serving.

SERVING SUGGESTIONS:

SALADS:

• Greek Salad
• Spinach Salad
• Cucumber Tomato Salad
• Arugula Salad

SANDWICHES & WRAPS:

• Turkey Wrap
• Grilled Chicken Sandwich
• Veggie Panini
• Hummus Wrap

GRAIN SIDES:

• Brown Rice
• Quinoa
• Couscous
• Barley

TIPS:

• First, add the tofu, then add the soup to provide the deep taste.
• We have to cut the vegetables into equal sizes to cook them evenly.
• Don’t overcook the asparagus to keep the green color.

STORAGE INFORMATION:

FRIDGE:

• Cool the soup, then include in covered container & store for four days.

FREEZER:

• Add the soup in individual portions and freeze for 3 months.

FAQs:

Will I prepare the soup in vegetarian form?

• Yes, add the vegetable broth instead to make the vegetarian soup.

Will I utilize the frozen vegetables to make this soup?

• Yes, use the frozen peas and asparagus to make this soup, and it reduces the preparation time.

Which other vegetables should I include in the soup?

• Yes, include the kale, broccoli, spinach, green beans, and zucchini in the soup.

NUTRITIONAL INFORMATION:

Calories: 245 kcal

Net carbs: 10 g

Total carbs: 15 g

Fiber: 5 g

Protein: 18 g

Serving size: 2 cups

Fat: 14 g

Iron: 3.6 g

Vitamin A: 0.35 g

Calcium: 0.22 g

Sodium: 0.62 g

Potassium: 0.68 g

Servings: 4