Tofu noodle soup

Enjoy a comforting bowl of Tofu 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!

  • 17 Apr 2025
  • Cook time 30 min
  • Prep time 15 min
  • 4 Servings
  • 15 Ingredients

Tofu noodle soup

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.

Ingredients:

2 tsp olive oil
9g
8 oz tofu
230g
1 tbsp soy sauce
16g
1/2 tbsp yeast
8g
1.50 cups carrots
190g
1 cup celery
100g
1 cup onion
160g
2 garlic cloves
6g
1 tsp bay leaf
1g
1 tsp dried thyme
1.40g
1 tsp dried parsley
1/2g
1 dash black pepper
1/10g
6 cups vegetable broth
1440g
8 oz whole-wheat pasta
230g
1 tbsp lemon juice
16g

Instructions:

1. Prepare the Tofu:
1.1 Drain and press the tofu to remove excess moisture.
1.2 Cut the tofu into small, bite-sized cubes.
2. Cook the Tofu:
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. Prepare the Vegetables:
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. Make the Soup Base:
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. Cook the Pasta:
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. Combine and Finish:
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. Serve:
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 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 Size600 grams
Energy
Calories 190kcal9%
Protein
Protein 11g7%
Carbohydrates
Carbohydrates 33g9%
Fiber 6g15%
Sugar 8g8%
Fat
Fat 6g7%
Saturated 0.93g3%
Cholesterol 0.00mg-
Vitamins
Vitamin A 450ug50%
Choline 30mg6%
Vitamin B1 0.47mg39%
Vitamin B2 0.30mg23%
Vitamin B3 3.96mg25%
Vitamin B6 0.30mg18%
Vitamin B9 110ug27%
Vitamin B12 0.00ug0%
Vitamin C 10mg12%
Vitamin E 0.57mg4%
Vitamin K 27ug21%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.31mg35%
Iron, Fe 2.72mg25%
Magnesium, Mg 70mg16%
Phosphorus, P 190mg16%
Potassium, K 530mg16%
Selenium, Se 27ug48%
Sodium, Na 1350mg90%
Zinc, Zn 1.69mg15%
Water
Water 550g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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