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
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 120.53 |
| Total Fat | 6.62 g |
| Saturated Fat | 1.11 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 6.3 g |
| Dietary Fiber | 2.16 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 11.71 g |
| Calcium | 319 mg |
| Potassium | 397 mg |
| Sodium | 193.5 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 69 mg |
| Phosphorus | 148 mg |
| Selenium | 13 mg |
| Zinc | 1 mg |
| Vitamin A | 79 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 18 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 115 mcg |
| Folate | 40 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 43 mg |
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.