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Tofu, Tomato and Spinach Soup

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Tofu, Tomato and Spinach Soup
En Español

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  • Makes: 4 servings

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.

Ingredients

  • 1 teaspoon vegetable oil
  • 1/2 cup onion (chopped)
  • 1 garlic clove (minced)
  • 6 cups water (or low-sodium chicken broth)
  • 1 package tofu, silken, firm or extra firm (14 ounce - patted dry and cut into ½ inch cubes)
  • 2 tomatoes (chopped)
  • 3 green onions, chopped (3 stalks, optional)
  • 4 cups spinach leaves, fresh (washed and dried, or 1- 10 ounce box frozen chopped spinach, thawed and squeezed dry)
  • 1 tablespoon soy sauce
  • 1/4 teaspoon ground black pepper
  • 1/4 cilantro leaves (1/4 cup, optional)

Directions

1. 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.

2. 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).

3. Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.

4. Remove from heat. Taste for seasoning. Serve hot.

Notes

Source: Montana State University Extension Service, Montana Extension Nutrition Education Program
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Nutrition Information

Serving Size: 1/4 of recipe (605g)
Nutrients Amount
Total Calories 109
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 274 mg
Carbohydrates 8 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 253 mg
Iron 3 mg
Potassium 511 mg
N/A - data is not available
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 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 511 mg
Sodium 274 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 mg
Vitamin B12 0 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 154 mcg
Folate 91 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 40 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
1 1/2 ounces

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