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Tofu, Tomato, and Spinach Soup

tofu, tomato, and spinach soup in a bowl
Makes: 4 servings

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.

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. Cook onion until softened, but not brown. Stir in garlic and cook just until fragrant.
  3. 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).
  4. Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
  5. Remove from heat. Taste for seasoning. Serve hot.

Notes

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

Learn more about:

Source:

Montana State University Extension Service
Nutrition Education Program

Nutrition Information

Serving Size: 1/4 of recipe (605g)
Nutrients Amount
Total Calories 121
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 194 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 319 mg
Iron 3 mg
Potassium 397 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 121
Total Fat 7 g
Saturated Fat 1 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 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 319 mg
Potassium 397 mg
Sodium 194 mg
Copper 0 mg
Iron 3 mg
Magnesium 69 mg
Phosphorus 148 mg
Selenium 13 mg
Zinc 1 mg
Vitamins
Vitamin A 79 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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