Vegetable and Tofu Soup

This Vegetable and Tofu Soup is a comforting bowl of nutritious goodness, featuring a medley of fresh vegetables and protein-rich tofu simmered in a savory broth. Perfect for a light lunch, this dish is both satisfying and easy to prepare.

Ingredients

• Firm tofu - 200 grams
• Carrot - 1 medium, sliced
• Bell pepper (red or yellow) - 1, diced
• Zucchini - 1 small, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Vegetable broth - 500 ml
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Spring onion - 2, chopped
• Fresh cilantro - for garnish
• Salt - to taste
• Pepper - to taste

Steps

1. Press the tofu for 10 minutes to remove excess moisture, then cut it into 1 cm cubes.
2. In a large pot, heat the sesame oil over medium heat. Add the minced garlic and grated ginger, sautéing until fragrant, about 1 minute.
3. Add the sliced carrots, bell pepper, zucchini, and mushrooms to the pot. Stir-fry the vegetables for about 5 minutes until they begin to soften.
4. Pour in the vegetable broth and bring to a gentle boil. Once boiling, reduce the heat to low.
5. Add the tofu cubes and soy sauce to the pot. Simmer for an additional 10-15 minutes, allowing the flavors to meld.
6. Season with salt and pepper to taste. Remove from heat and stir in the chopped spring onions.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, promoting muscle health.
• Rich in vitamins and minerals from a variety of vegetables.

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