Tofu, Tomato and Spinach Soup
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Serves4 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 teaspoon vegetable oil
- 1/2 cup onion, chopped
- 1 clove garlic, minced
- 6 cups water
- 1 14-ounce package tofu, patted dry and cut into ½ inch cubes
- 2 tomatoes, chopped
- 3 green onions, chopped
- 4 cups spinach, chopped
- 1 tablespoon soy sauce
- 1/4 teaspoon black pepper
- 1/4 cup cilantro, chopped
Directions
- Heat a 3 quart saucepan over medium heat; add oil and chopped onion. Cook onion until softened, but not brown, about 5 minutes.
- Stir in garlic and cook just until fragrant, about 30 seconds. Add chicken broth. Bring to a boil.
- Add tomatoes and tofu. Lower heat and simmer until tomatoes are soft but not mushy, about 3-4 minutes.
- Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
- Remove from heat. Serve hot.
Recipe Tips
Use any greens in place of spinach, such as kale, collards, or mustard greens.
Nutrition Facts
Tofu, Tomato and Spinach Soup
Amount Per Serving (1 1/2 cups eachg)
Calories 165
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 369mg
15%
Potassium 1219mg
35%
Total Carbohydrates 15g
5%
Dietary Fiber 7g
28%
Sugars 5g
Protein 17g
34%
Vitamin A
391%
Vitamin C
50%
Vitamin D0%
Calcium
43%
Iron
50%
* Percent Daily Values are based on a 2000 calorie diet.
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