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Vegetable Soup with Tofu

Vegetable Soup with Tofu


Yield:  8 servings (serving size: 329 grams or ~ 1 ½ cups soup)

  • 2 tablespoons canola oil
  • 1 cup chopped zucchini
  • 1 cup chopped onion
  • 1 cup chopped carrots
  • 4 garlic cloves, chopped into small pieces
  • 1 (28 ounce) can whole tomatoes, organic, undrained and coarsely chopped
  • 2 (32 fluid ounce) cartons of organic chicken soup broth
  • 1 (5 ounce) bag of organic spinach leaves
  • 1 (8 ounce) container organic, cubed, super firm tofu, drained
  • ¼ teaspoon freshly ground pepper, or to taste
  • Freshly shredded parmesan cheese 



Heat canola oil in a large saucepan over medium high heat. Add zucchini, onion, carrots and garlic. Sauté until onion has turned a golden brown, stirring vegetables frequently. Add in tomatoes and chicken broth and stir. Bring to a boil and reduce heat to low. Simmer uncovered for 15 minutes. Add in spinach and tofu and cook for an additional five minutes. Season to taste and top each serving with one tablespoon shredded parmesan cheese, if desired.

Nutritional Information per Serving (1/8th of recipe or ~ 1 ½ cups soup topped with 1 tablespoon shredded parmesan cheese):
Food weight: 1.5; Calories: 134, Fat: 7 g, Cholesterol: 6 mg, Sodium: 525 mg, Carbohydrate: 12 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 7 g

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