Image titled: TofuSoup
  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 4 servings

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

Montana State University Extension Service
Nutrition Education Program

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.