Tofu-Enriched Minestrone Soup
Warm up with this heartwarming Tofu-Enriched Minestrone Soup, a delightful blend of wholesome vegetables, robust spices, and protein-packed tofu. This soup not only offers a comforting texture with tender noodles but also provides a rich flavor that satisfies even the most discerning palates, including non-vegetarians. It's an ideal dish for family gatherings or cozy weeknight dinners, paired perfectly with a thick slice of crusty fresh bread. Prepare to have everyone asking for seconds!
N/A
Servings
198
Calories
14
Ingredients
Ingredients
Firm tofu
1 lb (Frozen and thawed, excess water squeezed out and diced)
Tamari
2-3 tablespoons (Drizzled over tofu for marinating)
Garlic powder
1 teaspoon (Used for tofu marinade and soup)
Onion
1 (Chopped)
Carrots
2 (Sliced)
Zucchini
1 (Peeled and sliced (or 2 small zucchini))
Water
4 cups (Base liquid for the soup)
Low-sodium tomato juice
2 cups (I use V8 for flavor)
Dried basil
2-3 teaspoons (For seasoning)
Dried oregano
1 1/2 teaspoons (For seasoning)
Black pepper
1/4 tablespoon (For seasoning)
Salt
to taste (For seasoning)
Whole wheat spaghetti
3 ounces (Broken into smaller pieces)
Low-sodium kidney beans
2 cups (Cooked from dried or 1 (19 ounce) can, rinsed and drained)
Instructions
1
Preheat the oven to 325°F (160°C).
2
Gently squeeze excess water from the thawed firm tofu. Cut it into small cubes and place them in a large mixing bowl.
3
Drizzle tamari over the tofu, one tablespoon at a time, while stirring gently with a wooden spoon until all pieces are well-coated. Sprinkle in garlic powder and stir to ensure even distribution.
4
Spread the tofu cubes in a single layer on a cookie sheet. Bake for about 10 minutes, then carefully turn the cubes and bake for an additional 5 minutes until they are golden brown and fragrant. Remove from the oven and set aside.
5
In a large pot over medium heat, add a splash of water. Once warmed, add the chopped onion, sliced carrots, and zucchini. Cook until the onions are translucent and the vegetables have softened.
6
Pour in the water and tomato juice, then stir in the dried basil, oregano, garlic powder, black pepper, and salt to taste. Bring the mixture to a boil.
7
Once boiling, add the broken whole wheat spaghetti or your preferred pasta shape. Reduce the heat to a simmer and cook for 15 minutes, stirring occasionally.
8
If using canned kidney beans, rinse and drain them before adding them to the pot about 5 minutes before serving. If using cooked kidney beans, stir them in at the same time.
9
To serve, ladle the soup into bowls and top each serving with a generous amount of the baked tofu cubes.
Nutrition Information
2.9g
Fat
30.3g
Carbs
8.4g
Protein
4.4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Tofu-Enriched Minestrone Soup?
It is a heartwarming blend of wholesome vegetables, robust spices, protein-packed tofu, and tender noodles designed for a comforting meal.
What are the primary ingredients in this soup?
The main ingredients include firm tofu, tamari, garlic powder, onion, carrots, zucchini, tomato juice, dried herbs, whole wheat spaghetti, and kidney beans.
Is this recipe suitable for vegetarians?
Yes, this is a vegetarian-friendly recipe that uses tofu and beans as primary protein sources.
How many calories are in one serving?
There are approximately 198 calories per serving of this soup.
What is the protein content of the Tofu-Enriched Minestrone Soup?
Each serving contains 8.4 grams of protein.
How much fat is in this soup?
This soup is low in fat, containing only 2.9 grams per serving.
How do I prepare the tofu for this recipe?
The tofu should be frozen and thawed, then squeezed of excess water, diced, marinated in tamari and garlic powder, and baked until golden.
What temperature should the oven be for baking tofu?
The oven should be preheated to 325 degrees Fahrenheit (160 degrees Celsius).
How long does it take to bake the tofu?
Bake the tofu for 10 minutes, turn the cubes over, and bake for an additional 5 minutes.
What kind of tomato juice is recommended?
The recipe suggests using a low-sodium tomato juice, specifically mentioning V8 for added flavor.
Which vegetables are used in the base of the soup?
The base includes chopped onion, sliced carrots, and peeled, sliced zucchini.
Do I need oil to sauté the vegetables?
No, this recipe suggests using a splash of water to cook the onions, carrots, and zucchini until softened.
What spices and herbs are used for seasoning?
The soup is seasoned with dried basil, dried oregano, garlic powder, black pepper, and salt.
What type of pasta should I use?
The recipe calls for 3 ounces of whole wheat spaghetti, broken into smaller pieces.
How long should the pasta cook in the soup?
The pasta should simmer in the soup mixture for about 15 minutes.
When do I add the kidney beans?
Kidney beans should be added about 5 minutes before serving to ensure they are heated through.
Should canned kidney beans be rinsed?
Yes, if using canned beans, they should be rinsed and drained before being added to the pot.
How do I serve the Tofu-Enriched Minestrone Soup?
Ladle the soup into bowls and top each serving with a generous amount of the crispy baked tofu cubes.
What is a recommended side dish for this soup?
It pairs perfectly with a thick slice of crusty fresh bread.
How much fiber is in a serving?
Each serving provides 4.4 grams of dietary fiber.
Can I use different beans?
While the recipe calls for kidney beans, you can use other cooked or canned beans as a substitute.
What is the carbohydrate count per serving?
There are 30.3 grams of carbohydrates per serving.
How many ingredients are required for this recipe?
This recipe requires 14 distinct ingredients.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, wholesome, and protein-rich recipe.
Can I use fresh herbs instead of dried?
Yes, though you may need to adjust the quantities as fresh herbs are generally less concentrated than dried.
Why is the tofu added at the end?
The baked tofu is added at the end to maintain its golden texture and prevent it from becoming too soft in the liquid.
Is this recipe good for meal prep?
Yes, minestrone soup often tastes even better the next day as the flavors meld together.
Can I substitute tamari?
Yes, you can use soy sauce or liquid aminos if you do not have tamari available.
What is the texture of the soup?
It offers a comforting texture with tender noodles, soft vegetables, and slightly firm baked tofu cubes.
How many servings does this recipe make?
The specific number of servings is not provided, but it is intended as a meal for family gatherings or dinners.