Tofu, Tomato, and Spinach Soup
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Ingredients
- 1 teaspoon vegetable oil
- 1/2 cup onion (chopped)
- 1 garlic clove (minced)
- 6 cups water (or low-sodium chicken broth)
- 1 package tofu, silken, firm or extra firm (14 ounce - patted dry and cut into ½ inch cubes)
- 2 tomatoes (chopped)
- green onions, chopped (3 stalks, optional)
- 4 cups spinach leaves, fresh (washed and dried, or 1- 10 ounce box frozen chopped spinach, thawed and squeezed dry)
- 1 tablespoon soy sauce, reduced sodium
- 1/4 teaspoon ground black pepper
- cilantro leaves (1/4 cup, optional)
Instructions
- Wash hands with soap and water.
- Heat a 3 quart saucepan over medium heat; add oil and chopped onion. Cook onion until softened, but not brown. Stir in garlic and cook just until fragrant.
- Add chicken broth. Bring to a boil. Add tomatoes and tofu. Lower heat and simmer until tomatoes are soft but not mushy (this takes just a couple of minutes).
- Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
- Remove from heat. Taste for seasoning. Serve hot.
Nutrition
| Calories | 109 |
|---|---|
| Protein | 10 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 198 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Montana State University Extension Service Nutrition Education Program