High Protein Tofu Vegetable Soup

Warm up with a nourishing bowl of High Protein Tofu Vegetable Soup, a hearty and wholesome vegan recipe that's perfect for meal prep or a quick, guilt-free dinner. Packed with protein-rich golden tofu and loaded with vibrant vegetables like carrots, zucchini, and bell peppers, this soup delivers on both flavor and nutrition. Simmered in a savory vegetable broth infused with soy sauce, Italian seasoning, and a hint of paprika, it boasts a comforting yet zesty aroma that's irresistible. Finished with fresh baby spinach, a squeeze of bright lemon juice, and parsley, this easy-to-make soup is a balanced, plant-based dish that’s gluten-free and ideal for clean eating. Ready in just 40 minutes, this high-protein recipe is perfect for busy weeknights or light, healthy lunches!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 g firm tofu
• 2 tbsp olive oil
• 1 medium yellow onion
• 3 cloves garlic cloves
• 2 medium carrots
• 2 stalks celery stalks
• 1 medium zucchini
• 1 medium red bell pepper
• 6 cups vegetable broth
• 400 g canned diced tomatoes
• 100 g baby spinach
• 2 tbsp soy sauce
• 1 tsp Italian seasoning
• 1 tsp paprika
• 0.5 tsp salt
• 0.5 tsp black pepper
• 1 tbsp lemon juice
• 2 tbsp fresh parsley

Directions

Step 1

Drain and press the tofu to remove excess moisture. Cut it into 1/2-inch cubes.

Step 2

Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the cubed tofu and sauté for 5-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu and set it aside.

Step 3

Finely chop the yellow onion and garlic cloves. Dice the carrots, celery stalks, zucchini, and red bell pepper.

Step 4

Add the remaining 1 tablespoon of olive oil to the pot. Add the onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.

Step 5

Add the carrots, celery, zucchini, and red bell pepper to the pot. Sauté the vegetables for 5 minutes, stirring occasionally.

Step 6

Pour in the vegetable broth and canned diced tomatoes (with their liquid). Stir to combine.

Step 7

Add the soy sauce, Italian seasoning, paprika, salt, and black pepper. Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15 minutes.

Step 8

Stir in the baby spinach and cooked tofu. Simmer for an additional 2 minutes, until the spinach is wilted.

Step 9

Adjust seasonings if needed. Stir in the lemon juice for a touch of brightness.

Step 10

Serve hot, garnished with fresh parsley. Pair with warm bread or crackers for a complete meal.

Nutrition Facts

Serving size	3040 grams (3040.0g)

Amount per serving	% Daily Value*
Calories	1577

Total Fat 73.30g	94%
Saturated Fat 12.50g	63%
Polyunsaturated Fat 10.70g
Cholesterol 8mg	3%
Sodium 8390mg	365%
Total Carbohydrate 168.40g	61%
Dietary Fiber 44.30g	158%
Total Sugars 68.30g
Protein 83.50g	167%

Vitamin D 0IU	0%
Calcium 1216mg	94%
Iron 22mg	124%
Potassium 5631mg	120%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.6%

Protein: 20.0%

Carbs: 40.4%