Tofu "chik'n" noodle soup
Enjoy a comforting bowl of Tofu Chik'n Noodle Soup, featuring tender tofu, hearty vegetables, and whole-wheat pasta in a flavorful vegetable broth. Enhanced with soy sauce, garlic, thyme, and parsley, and brightened with a touch of lemon juice, this plant-based version of a classic is perfect for any meal. Warm up and savor the delicious taste and nutritious goodness in every spoonful!
- 01 May 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 15 Ingredients
Tofu 'chik'n' noodle soup is a hearty and nutritious alternative to the traditional chicken noodle soup. This vegan-friendly recipe is packed with protein, fiber, and vitamins, making it perfect for a comforting meal during cold weather or when you need a health boost.
Ingredients:
Instructions:
1.1 Drain and press the tofu to remove excess moisture.
1.2 Cut the tofu into small, bite-sized cubes.
2.1 In a large pot, heat the olive oil over medium heat.
2.2 Add the tofu cubes and sauté for about 5-7 minutes or until they begin to turn golden-brown.
2.3 Add the soy sauce and nutritional yeast to the tofu cubes, stirring to coat evenly. Cook for another 2 minutes. Remove the tofu and set it aside.
3.1 In the same pot, add a bit more oil if needed.
3.2 Add the diced carrots, celery, and onion. Sauté for approximately 5-7 minutes, or until the vegetables begin to soften.
3.3 Add the minced garlic and sauté for an additional 1 minute or until fragrant.
4.1 Add the bay leaf, dried thyme, dried parsley, and a dash of black pepper to the pot. Stir to combine.
4.2 Pour in the vegetable broth and bring the mixture to a boil.
5.1 Once the broth is boiling, add the whole-wheat pasta.
5.2 Reduce the heat to a simmer and cook according to the package instructions until the pasta is al dente (usually around 8-10 minutes).
6.1 When the pasta is nearly done, return the sautéed tofu to the pot.
6.2 Stir in the lemon juice.
6.3 Allow the soup to simmer for an additional 5 minutes to allow all flavors to meld together.
7.1 Taste the soup and adjust seasoning if necessary.
7.2 Ladle the hot soup into bowls and serve immediately.
Tips:
- Press the tofu for at least 15-20 minutes before cooking to remove excess moisture for better texture.
- Cut the tofu into small cubes so it resembles chicken pieces in the soup.
- Sauté the vegetables first to develop deeper flavors before adding the broth.
- Add pasta towards the end of cooking to prevent it from becoming too soft.
- Adjust seasoning to taste, adding more pepper or lemon juice as preferred.
With its rich broth, tender vegetables, and savory tofu, this Tofu 'chik'n' noodle soup offers all the comforting qualities of the classic chicken noodle soup with a plant-based twist. Enjoy this delicious and nutritious meal that is sure to become a favorite in your home.
| Nutrition Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 6g | 15% |
| Sugar 8g | 8% |
| Fat | |
| Fat 6g | 7% |
| Saturated 0.93g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 450ug | 50% |
| Choline 30mg | 6% |
| Vitamin B1 0.47mg | 39% |
| Vitamin B2 0.30mg | 23% |
| Vitamin B3 3.96mg | 25% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 10mg | 12% |
| Vitamin E 0.57mg | 4% |
| Vitamin K 27ug | 21% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 2.72mg | 25% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 190mg | 16% |
| Potassium, K 530mg | 16% |
| Selenium, Se 27ug | 48% |
| Sodium, Na 1350mg | 90% |
| Zinc, Zn 1.69mg | 15% |
| Water | |
| Water 550g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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