High Protein Gluten-Free Low Calorie Vegan

Comforting Tofu and Carrot Soup

A warm and nourishing soup featuring tofu and carrots, perfect for cozy evenings.

⏱️ 15 minutes Prep Time
🍳 25 minutes Cook Time
🍽️ 4 Servings
🎯 Easy Difficulty
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Nutrition Facts

Per serving

180Calories
10gProtein
18gCarbs
7gFat

Ingredients

For 4 servings

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 carrots, sliced
  • 1 red bell pepper, diced
  • 1 block (14 oz) firm tofu, cubed
  • 4 cups vegetable broth
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • 2 cups spinach, chopped
  • Juice of 1 lemon

Instructions

Follow these steps for perfect results

  1. In a large pot, heat olive oil over medium heat.
  2. Add chopped onion and sautu00e9 until translucent, about 5 minutes.
  3. Stir in minced garlic and cook for an additional minute.
  4. Add sliced carrots and diced red bell pepper, cooking for about 5 minutes until slightly tender.
  5. Add cubed tofu, vegetable broth, thyme, basil, salt, and pepper.
  6. Bring the soup to a boil, then reduce heat and let simmer for 15 minutes.
  7. Stir in chopped spinach and lemon juice, cooking for an additional 2 minutes.
  8. Adjust seasoning if needed before serving hot.

Health Benefits

Nutritional advantages of this recipe

  • Rich in protein from tofu for muscle health.
  • Packed with vitamins and minerals from carrots and spinach.
  • Low in calories, making it great for weight management.
  • Contains healthy fats from olive oil for heart health.