Italian Vegetable Soup with Tofu
Bursting with delicious briny flavor from sundried tomatoes and olives, this vegetable packed soup has 23 grams of protein per serving!
Servings: 4 bowls
Calories: 339kcal
Ingredients
- 2 tablespoons extra virgin olive oil divided
- 16 ounces extra firm tofu diced into ½-inch cubes
- 2 teaspoons Italian seasoning
- ½ finely chopped shallot or onion
- 3 garlic cloves minced
- 3 cups vegetable broth I make my own using bouillon
- 14 ounces crushed tomatoes with juices
- 1 tablespoon tomato paste
- 8 ounces cremini mushrooms stems removed and sliced
- ½ cup frozen peas
- 1 cup chopped laminate kale
- ⅓ cup chopped sundried tomatoes
- ¼ cup sliced green olives
- 2-3 tablespoons lemon juice
Instructions
- In a large bowl, combine tofu cubes with 1 tablespoon olive oil and 2 teaspoon Italian seasoning. Toss until evenly coated. Set aside to marinade while you prepare other ingredients.
- In a large pot, warm remaining tablespoon of olive oil over medium heat. Add the shallot (or onion) and cook for 3-5 minutes, until translucent.
- To the pot, add the marinated tofu. Cook, until golden brown on the edges, stirring intermittently, for about 5-8 minutes.
- Next add the mushrooms and garlic. Continue to cook, while stirring intermittently, for 5 more minutes.
- Pour in the broth, tomatoes with their juices and tomato paste. Bring to a low boil then reduce to a simmer. Add chopped kale and peas. Cook until heated through.
- Lastly, stir in the chopped sundried tomatoes and sliced olives. Finish with a squeeze of lemon juice. Serve warm with dairy-free parmesan and your favorite crusty bread, and enjoy!
Notes
Nutrition Facts are an estimate and may vary depending on specific brands you choose.
Nutrition
Calories: 339kcal | Carbohydrates: 23g | Protein: 23g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 1103mg | Potassium: 1009mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1482IU | Vitamin C: 35mg | Calcium: 129mg | Iron: 4mg