Tofu, Tomato, and Spinach Soup

This vegetable and tofu soup is a delicious way to end your day. You can use fresh or frozen spinach and top with cilantro for a satisfying soup.

Yield

4 servings

Serving size

1/4 of recipe (605g)

Rating

3.87 of 5 (38 ratings)

Food groups

• Protein Foods: 1 1/2 ounces
• Vegetables: 1/2 cups

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)

Directions

1. Wash hands with soap and water.
2. Heat a 3 quart saucepan over medium heat; add oil and chopped onion.
3. Cook onion until softened, but not brown.
4. Stir in garlic and cook just until fragrant.
5. Add chicken broth.
6. Bring to a boil.
7. Add tomatoes and tofu.
8. Lower heat and simmer until tomatoes are soft but not mushy (this takes just a couple of minutes).
9. Stir in green onions (optional), spinach, ground pepper and cilantro.
10. Cook just until spinach is wilted.
11. Remove from heat.
12. Taste for seasoning.
13. Serve hot.

Nutrition per serving

Notes

Add extra vegetables that you have on hand, such as peppers, spinach, avocado, kale, etc. for more flavor and nutrients!

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Source

Recipe by: Montana State University Extension Service — Nutrition Education Program

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tofu-tomato-and-spinach-soup. Federal works are public domain in the United States.

This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.