Perfect for those chilly evenings or when you’re craving something light yet satisfying, this vegetable soup with tofu is a breeze to whip up. Packed with nutrients and flavors, it’s a dish that promises to warm your soul and tickle your taste buds.
Why This Recipe Works
- It’s a nutrient powerhouse, combining the goodness of fresh vegetables with protein-rich tofu.
- The recipe is incredibly versatile, allowing for endless variations based on what’s in your fridge.
- It’s quick and easy to make, perfect for busy weeknights.
- The soup is naturally low in calories but high in flavor, thanks to a blend of herbs and spices.
- It’s a great way to introduce more plant-based meals into your diet without sacrificing taste or satisfaction.
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 carrots, peeled and sliced
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 1 block (14 oz) firm tofu, cubed
- 4 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 tsp dried thyme
- 1 tsp dried basil
- Salt and pepper to taste
- 2 cups fresh spinach
Equipment Needed
- Large pot
- Wooden spoon
- Knife
- Cutting board
- Measuring cups and spoons
Instructions
Step 1: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat. Add the diced onion, sliced carrots, and chopped celery. Sauté for about 5 minutes, or until the vegetables start to soften. Stir in the minced garlic and cook for another minute until fragrant. Tip: Don’t rush this step; letting the vegetables soften properly builds a flavor foundation for the soup.
Step 2: Add the Tofu and Broth
Gently add the cubed tofu to the pot, being careful not to break it up too much. Pour in the vegetable broth and diced tomatoes with their juices. Stir in the dried thyme and basil, then season with salt and pepper to taste. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes. Tip: For extra flavor, you can marinate the tofu in soy sauce and garlic powder before adding it to the soup.
Step 3: Finish with Spinach
Stir in the fresh spinach and cook for another 2-3 minutes, just until the spinach is wilted. Taste and adjust the seasoning if necessary. Tip: Adding the spinach at the end preserves its color and nutrients.
Tips and Tricks
For a creamier texture, blend half of the soup before adding the tofu and spinach. If you’re not a fan of tofu, chickpeas make a great protein substitute. To add a bit of heat, include a pinch of red pepper flakes with the herbs. For a deeper flavor, consider roasting the vegetables before adding them to the pot. Always taste and adjust the seasoning before serving to ensure the perfect balance of flavors.
Recipe Variations
- Swap the spinach for kale or Swiss chard for a different green.
- Add potatoes or sweet potatoes for a heartier soup.
- Include mushrooms for an umami boost.
- Use coconut milk instead of vegetable broth for a creamy, Thai-inspired version.
- Add cooked quinoa or rice to make the soup more filling.
Frequently Asked Questions
Can I use frozen vegetables instead of fresh?
Absolutely! Frozen vegetables are a convenient and nutritious alternative to fresh. Just be sure to adjust the cooking time slightly, as frozen vegetables may release more water and take a bit longer to cook.
How can I make this soup gluten-free?
This recipe is naturally gluten-free as long as you use a gluten-free vegetable broth. Always check the labels on your ingredients to ensure they meet your dietary needs.
Can I freeze this soup?
Yes, this soup freezes beautifully. Just cool it completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
Summary
This vegetable soup with tofu is a delightful, nutritious meal that’s easy to make and customizable to your taste. Whether you’re looking for a light lunch or a comforting dinner, this soup is sure to satisfy.