
Ingredients
1 teaspoon vegetable oil
1/2 cup onion (chopped)
1 garlic clove (minced)
6 cups water (or low-sodium chicken broth)
1 package tofu
silken
firm or extra firm (14 ounce - patted dry and cut into ½ inch cubes)
2 tomatoes (chopped)
green onions
chopped (3 stalks
optional)
4 cups spinach leaves
fresh (washed and dried
or 1- 10 ounce box frozen chopped spinach
thawed and squeezed dry)
1 tablespoon soy sauce
reduced sodium
1/4 teaspoon ground black pepper
cilantro leaves (1/4 cup
optional)
Steps
Wash hands with soap and water.
Heat a 3 quart saucepan over medium heat; add oil and chopped onion. Cook onion until softened, but not brown. Stir in garlic and cook just until fragrant.
Add chicken broth. Bring to a boil. Add tomatoes and tofu. Lower heat and simmer until tomatoes are soft but not mushy (this takes just a couple of minutes).
Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
Remove from heat. Taste for seasoning. Serve hot.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 109 |
Total Fat | 6 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 198 mg |
Carbohydrates | 8 g |
Dietary Fiber | 3 g |
Total Sugars | 3 g |
Added Sugars included | 0 g |
Protein | 10 g |
Vitamin D | 0 mcg |
Calcium | 253 mg |
Iron | 3 mg |
Potassium | 508 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Tofu, Tomato and Spinach Soup. Recipe source: Montana State University Extension Service Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.