Minestrone with Tofu

Warm, hearty, and packed with wholesome ingredients, this Minestrone with Tofu is a comforting plant-based twist on the classic Italian soup. Featuring golden cubes of sautéed tofu, tender vegetables, protein-rich kidney beans, and al dente pasta, all simmered in a fragrant vegetable broth flavored with oregano and basil, this recipe is both nourishing and satisfying. Fresh spinach adds vibrant color and a dose of greens, while a squeeze of lemon juice provides a bright, tangy finish. Ready in just one hour, this vegan-friendly minestrone is perfect for busy weeknights or meal prep, offering six generous servings of protein-packed goodness. Ideal for lovers of hearty vegan soups, this dish is a delicious way to enjoy a nutrient-rich meal, rich in plant-based protein and fiber.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 350 g Extra-firm tofu
• 2 tbsp Olive oil
• 1 medium Yellow onion, diced
• 2 medium Carrots, diced
• 2 medium Celery stalks, diced
• 3 cloves Garlic, minced
• 1 medium Zucchini, diced
• 400 g Canned diced tomatoes
• 1.5 L Vegetable broth
• 400 g Canned kidney beans, drained and rinsed
• 100 g Pasta (small shapes like ditalini or elbow)
• 100 g Fresh spinach
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 1 tbsp Lemon juice (optional, for serving)

Directions

Step 1

Press the tofu for 10 minutes to remove excess moisture, then cut it into small 1 cm cubes.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and sauté until golden on all sides, about 5-7 minutes. Remove and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion, carrots, and celery over medium heat until softened, about 5 minutes.

Step 4

Add the minced garlic and cook for 1 minute until fragrant.

Step 5

Stir in the diced zucchini, canned tomatoes (with their juices), vegetable broth, and dried oregano and basil. Bring the mixture to a boil.

Step 6

Lower the heat to a simmer and add the drained kidney beans. Cover the pot and let it cook for 15 minutes.

Step 7

Add the pasta to the pot and cook for an additional 8-10 minutes, or until the pasta is al dente.

Step 8

Stir in the fresh spinach and sautéed tofu, cooking just until warmed through and the spinach has wilted, about 2 minutes.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Serve the minestrone hot, with a drizzle of lemon juice if desired, for added brightness.

Nutrition Facts

Serving size	3426.4 grams (3426.4g)

Amount per serving	% Daily Value*
Calories	2185

Total Fat 85.10g	109%
Saturated Fat 14.80g	74%
Polyunsaturated Fat 10.60g
Cholesterol 8mg	3%
Sodium 5993mg	261%
Total Carbohydrate 253.00g	92%
Dietary Fiber 65.80g	235%
Total Sugars 55.60g
Protein 120.40g	241%

Vitamin D 0IU	0%
Calcium 3116mg	240%
Iron 32mg	177%
Potassium 6981mg	149%

*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: 33.9%

Protein: 21.3%

Carbs: 44.8%