Tofu noodle soup
Tofu noodle soup is a comforting vegan dish that combines sautéed tofu and a medley of vegetables simmered in vegetable broth with whole-wheat pasta. Infused with herbs and a hint of lemon, it's a hearty and nutritious meal perfect for any occasion.
Cook time 30 min
Prep time 15 min
Ingredients:
2 tsp olive oil8 oz tofu
1 tbsp soy sauce
1/2 tbsp yeast
1.50 cups carrots
1 cup celery
1 cup onion
2 garlic cloves
1 tsp bay leaf
1 tsp dried thyme
1 tsp dried parsley
1 dash black pepper
6 cups vegetable broth
8 oz whole-wheat pasta
1 tbsp lemon juice
Tofu 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.
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.
With its rich broth, tender vegetables, and savory tofu, this Tofu 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.
Tofu noodle soup FAQ:
Sauté the tofu cubes in olive oil for about 5-7 minutes until they begin to turn golden-brown. Then cook them with soy sauce and nutritional yeast for an additional 2 minutes.
Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stove or in the microwave before serving.
Yes, you can substitute whole-wheat pasta with any pasta of your choice, such as gluten-free pasta or regular white pasta. Adjust cooking time according to the package instructions.
The soup is done when the pasta is al dente, and the vegetables are tender but still have a slight crunch. Taste for seasoning before serving.
To make the soup spicier, consider adding red pepper flakes or sriracha to taste while sautéing the vegetables or stirring in before serving.
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.
Nutrition per serving
4 ServingsCalories 190kcal
Protein 11g
Carbohydrates 33g
Fiber 6g
Sugar 8g
Fat 6g
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