Tofu, Tomato, and Spinach Soup
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.
- 4 Servings
- $3.00 - $5.99
Tofu, Tomato, and Spinach Soup
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.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 teaspoon vegetable oil
- 1/2 cup onion
- 1 garlic clove
- 6 cups water
- 1 package tofu, silken, firm or extra firm
- 2 tomatoes
- green onions, chopped
- 4 cups spinach leaves, fresh
- 1 tablespoon soy sauce, reduced sodium
- 1/4 teaspoon ground black pepper
- cilantro leaves
Steps
Wash hands with soap and water.
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.
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).
Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
Remove from heat. Taste for seasoning. Serve hot.
Ingredients
Serving Size: 1/4 of recipe (605g)
| Nutrients | Amount |
|---|---|
| Total Calories | 109 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 10 g |
| Minerals | |
| Calcium | 253 mg |
| Potassium | 508 mg |
| Sodium | 198 mg |
| Copper | 335 mcg |
| Iron | 3 mg |
| Magnesium | 76 mg |
| Phosphorus | 163 mg |
| Selenium | 10 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 167 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 19 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 154 mcg |
| Folate | 92 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 40 mg |
Source:
- Montana State University Extension Service
- Nutrition Education Program