Nutrition Facts for Tofu and vegetable soup

Tofu and Vegetable Soup

Warm up with a comforting bowl of Tofu and Vegetable Soup, a nourishing medley of fresh, vibrant ingredients perfect for a wholesome meal. This recipe combines protein-packed extra firm tofu, golden and crisped in aromatic sesame oil, with tender seasonal vegetables like bok choy, carrots, and mushrooms. Infused with the umami flavors of soy sauce, fresh ginger, and garlic, all simmered in a rich vegetable broth, this soup is both satisfying and packed with immune-boosting nutrients. Quick and easy to prepare in under an hour, it’s an excellent choice for a weeknight dinner or a light lunch. Serve steaming hot and garnish with fresh scallions for a pop of color and flavor. This vegan-friendly soup is as versatile as it is healthy, ideal for cozy evenings or anytime you crave a hearty bowl of goodness!

Nutriscore Rating: 80/100
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Image of Tofu and Vegetable Soup
Prep Time:20 mins
Cook Time:25 mins
Total Time:45 mins
Servings: 4

Ingredients

  • 14 ounces extra firm tofu
  • 2 tablespoons sesame oil
  • 6 cups vegetable broth
  • 3 tablespoons soy sauce
  • 1 inch fresh ginger
  • 3 units garlic cloves
  • 4 units green onions (scallions)
  • 1 medium carrot
  • 2 cups bok choy
  • 8 ounces button mushrooms
  • 0 to taste salt
  • 0 to taste black pepper

Directions

Step 1

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

Step 2

In a large saucepan, heat 1 tablespoon of sesame oil over medium heat. Add tofu and cook until golden on all sides, about 8 minutes. Remove tofu from the pan and set aside.

Step 3

While tofu cooks, thinly slice the ginger and garlic. Chop the green onions, keeping the white and green parts separate. Slice the carrot thinly, chop bok choy, and slice the mushrooms.

Step 4

In the same saucepan, heat remaining 1 tablespoon of sesame oil over medium heat. Add the white parts of the green onions, garlic, and ginger. Sauté for 1-2 minutes until fragrant.

Step 5

Pour in the vegetable broth and soy sauce. Bring to a simmer.

Step 6

Add the sliced carrot and mushrooms to the broth and simmer for about 5 minutes.

Step 7

Add the bok choy and continue to simmer for another 5 minutes until vegetables are tender.

Step 8

Return the tofu to the soup and allow it to heat through, about 2 minutes.

Step 9

Season the soup with salt and black pepper to taste, adjusting as needed.

Step 10

Ladle the soup into bowls and garnish with the green parts of the scallions. Serve hot and enjoy your delicious tofu and vegetable soup!

Nutrition Facts

Serving size 2553 grams (2553.0g)
Amount per serving % Daily Value*
Calories 1525
Total Fat 76.40g 98%
Saturated Fat 11.80g 59%
Polyunsaturated Fat 16.00g
Cholesterol 0mg 0%
Sodium 7677mg 334%
Total Carbohydrate 125.00g 45%
Dietary Fiber 35.40g 126%
Total Sugars 33.70g
Protein 105.90g 212%
Vitamin D 0IU 0%
Calcium 3304mg 254%
Iron 24mg 133%
Potassium 5930mg 126%
*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: 42.7%
Protein: 26.3%
Carbs: 31.0%