Minestrone Soup with Tofu recipe – 167 calories

minestrone soup with tofu recipe picture

You will love this soup even if you’re not a vegetarian. The tender, succulent tofu nuggets are such a wonderful touch. Serve this with a loaf of freshly-cut bread… Yum!

Minestrone Soup with Tofu recipe – 167 calories

Ingredients:
1 lb firm tofu, frozen and thawed
3 ounces pasta
1 large or 2 small zucchini, peeled and sliced
2 carrots, sliced
1 onion, chopped
2 cups low-sodium kidney beans or 1 can kidney beans
1/2 teaspoon garlic powder
2 -3 tablespoons tamari
2 cups low-sodium tomato juice
4 cups water
1/2 teaspoon garlic powder
1 1/2 teaspoons dried oregano
2 -3 teaspoons dried basil
1/4 tablespoon black pepper
salt, to taste


Preparation:
1. Gently squeeze the excess water from the tofu.
2. Dice the tofu into small cubes and transfer to a large bowl.
3. Pour in the tamari (1 tablespoon at a time), stirring to coat evenly. Stir with a wooden spoon to avoid breaking the cubes.
4. Sprinkle on the garlic powder and stir again.
5. Place the tofu cubes on a cookie sheet in a single layer and bake at 325 degrees F for about 10 minutes.
6. Turn the cubes and bake for about 5 more minutes, until they are golden brown on all sides. Set aside.
7. Meanwhile, soften the onion, carrots and zucchini in a large pot, using a little water.
8. When the onions are softened, add all the other ingredients EXCEPT the pasta, and the beans (if they are canned).
9. Bring to a boil and add the pasta. Reduce the heat to a simmer for about 15 minutes.
10. Add the canned beans about 5 minutes before serving.
11. Sprinkle each bowl of soup with a handful of tofu cubes.

Servings: 8

Nutritional information for one serving:
Calories: 167
Total fat: 2.9 g
Cholesterol: 0 mg
Sodium: 318.2 mg
Total carbs: 26.3 g
Fiber: 5.4 g
Protein: 11.5 g
Weight Watchers points: 3

Photo credit: koe2moe

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