Minestrone With Tofu

May 10, 2023May 10, 20230 12
Minestrone With Tofu - A Hearty & Healthy Soup Recipe
in Soup

Prep

30 min

Cook

25 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb tofu , frozen , thawed , squeezed , and cut into 1/4-inch cubes
3 tablespoons soy sauce
1/2 teaspoon garlic powder
2 tablespoons olive oil
1 medium onion , chopped
2 carrots , chopped
1 medium zucchini , chopped
28 ounces canned diced tomatoes , undrained
4 cups water
2 cups tomato juice
2 teaspoons basil
1 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
3 ounces broken spaghetti
15 ounces canned kidney beans , drained & rinsed

Nutrision Information

Servings Per Recipe
6
Calories
321
Sugar
10g
Fat
12g
Minestrone With Tofu is a hearty and healthy soup that is perfect for a cozy night in or a family dinner. This recipe combines the classic Italian soup with the protein and health benefits of tofu to create a filling and delicious meal. Minestrone soup is traditionally made with vegetables like carrots, celery, and zucchini, and often includes pasta or rice. In this recipe, we've added marinated tofu for a protein boost and swapped the pasta for broken spaghetti. The result is a flavorful and satisfying soup that is sure to become a new favorite in your household.

Instructions

1.In a small bowl, combine the soy sauce and garlic powder. Mix well then add the tofu cubes. Toss to coat then set aside.
2.Heat the olive oil in a large pot over medium heat. Add the onions, carrots, and zucchini. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
3.Add the canned tomatoes, water, tomato juice, basil, oregano, garlic powder, salt, pepper, and marinated tofu to the pot. Stir well to combine.
4.Increase the heat to high and bring the soup to a boil. Once boiling, reduce the heat to medium-low and let simmer for 20-25 minutes, or until the vegetables are tender.
5.While the soup is simmering, cook the broken spaghetti according to the package instructions in a separate pot.
6.Once the soup is done simmering, ladle into bowls and top with the cooked spaghetti and drained kidney beans. Serve hot.

PROS

Minestrone With Tofu is packed with nutrients and flavor, making it a healthy and delicious meal.

This soup is vegan and gluten-free, making it a great option for those with dietary restrictions.

It is also easy to customize with your favorite vegetables and spices.

CONS

The preparation of the tofu involved in this recipe can be time-consuming for some.
It requires the tofu to be frozen then thawed, squeezed, and cut into small cubes before being marinated.

If you prefer less broth in your soup, you may want to reduce the amount of water and tomato juice used in the recipe.

HEALTH & BENEFITS

Minestrone With Tofu is a hearty and healthy soup that is packed with vegetables and nutrients.
The tofu provides a good source of plant-based protein and is a good alternative for those who do not eat meat.
The vegetables in the soup are rich in vitamins and minerals and the tomato juice provides a good source of lycopene, which is believed to help reduce the risk of certain cancers.

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