HIGH PROTEIN TOFU VEGETABLE SOUP
Make and share this High Protein Tofu Vegetable Soup recipe from Food.com.
Provided by Aversiera
Categories Onions
Time 1h
Yield 12 serving(s)
Number Of Ingredients 16
Steps:
- Dice all the vegetables into bite size pieces.
- Add to large pot with the tomatoes, spices add water to cover and bring to a simmer.
- Cut the tofu into bite-size pieces and drain on paper towel.
- Once the vegetables are tender add the peanut butter and milk and stir to incorporate.
- You can leave the vegetables in chunks or you may choose to puree them all in a blender (I prefer chunky).
- In a wok or similar shaped pan heat the peanut oil over med-high heat.
- Once the oil is hot brown the tofu chunks.
- Add the browned tofu to the soup.
- Garnish the soup with the fresh cilantro.
- Enjoy!
Nutrition Facts : Calories 358.7, Fat 23.4, SaturatedFat 5.3, Cholesterol 5.7, Sodium 364.6, Carbohydrate 27.1, Fiber 7.6, Sugar 12.3, Protein 17.5
HIGH-PROTEIN CREAM OF VEGETABLE SOUP
Make and share this High-Protein Cream of Vegetable Soup recipe from Food.com.
Provided by internetnut
Categories Vegetable
Time 15m
Yield 4-5 serving(s)
Number Of Ingredients 11
Steps:
- Combine vegetables and water in a saucepan. Cover and cook until vegetables are tender. Combine other ingredients. Mix well. Cook over low heat, stirring frequently to avoid scorching, until soup has thickened. Mix in blender until smooth.
- Add protein powder (if desired) when soup is a warm (not hot or will curdle) temperature.
Nutrition Facts : Calories 118.5, Fat 0.3, SaturatedFat 0.2, Cholesterol 5.7, Sodium 158.8, Carbohydrate 17.9, Fiber 0.1, Sugar 11.7, Protein 10.6
CREAM OF VEGETABLE AND TOFU SOUP
This recipe is a lot tastier than it sounds! You can't tell it contains tofu, and it can be made low-carb and/or vegan by your choice of ingredients (some good low-carb vegetables to try are mushrooms, cauliflower, and spinach). It's also infinitely variable by changing the spices and veggies. Delicious and high-protein, it's a light meal in itself.
Provided by ScrumptiousWY
Categories Vegetable
Time 35m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- Saute celery & onion in butter or oil over medium-low heat, until tender.
- Meanwhile, discard liquid from tofu package and place tofu in blender along with cooked vegetables, 2 cups of broth, and cheese or yeast flakes.
- Blend tofu mixture until smooth.
- Add garlic to pan with celery and saute another 2 minutes. Remove from heat and let cool a minute or two.
- Stir in tofu mixture and return pan to heat. Add all spices. Stir well, and add more broth if too thick for your liking.
- Cover and simmer on low heat, stirring occasionally, 20-30 minutes. Taste and correct seasonings, adding more salt or broth if needed. Enjoy! (Even better the next day).
Nutrition Facts : Calories 227.9, Fat 10.9, SaturatedFat 4.6, Cholesterol 15.1, Sodium 394.9, Carbohydrate 30.2, Fiber 9.7, Sugar 2.1, Protein 10.4
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VEGETABLE AND TOFU SOUP - EATINGWELL
From eatingwell.com
4.6/5 (7)Total Time 2 hrs 35 minsAuthor Eatingwell Test KitchenCalories 259 per serving
- Place tofu in a resealable plastic bag set in a shallow dish. Add oil and Italian seasoning. Seal bag; turn to coat tofu. Marinate in the refrigerator 2 to 4 hours.
- Coat a 5- to 6-quart Dutch oven with cooking spray; heat over medium-high heat. Add undrained tofu; cook 5 to 8 minutes or until tofu is browned, turning once.
- Add broth and canned tomatoes. Bring to boiling. Add the mushrooms, peas and asparagus; reduce heat. Simmer 5 to 7 minutes or just until vegetables are tender. Stir in the sweet pepper, dried tomatoes and olives; heat through. If desired, top servings with cheese.
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