Tofu, Tomato, and Spinach Soup

This light yet satisfying soup is packed with plant-based protein from tofu and rich in vitamins from fresh spinach and tomatoes, making it a perfect low-calorie dinner.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 teaspoon vegetable oil · 40 kcal in the whole recipe
• 1/2 cup onion, chopped · 30 kcal in the whole recipe
• 1 garlic clove, minced · 3 kcal in the whole recipe
• 6 cups low-sodium chicken broth (or water) · 86 kcal in the whole recipe
• 14 ounces firm tofu, patted dry and cut into 1/2-inch cubes · 245 kcal in the whole recipe
• 2 tomatoes, chopped · 49 kcal in the whole recipe
• 3 green onions, chopped · 1 kcal in the whole recipe
• 4 cups fresh spinach leaves · 20 kcal in the whole recipe
• 1 tablespoon reduced-sodium soy sauce · 8 kcal in the whole recipe
• 1/4 teaspoon ground black pepper
• 1/4 cup fresh cilantro leaves (optional) · 2 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large saucepan over medium heat. Add the chopped onion and cook until softened, about 3 to 4 minutes, then stir in the minced garlic and cook for 30 seconds until fragrant.

   

2. Pour in the chicken broth (or water) and bring the mixture to a boil.

   

3. Gently stir in the chopped tomatoes and cubed tofu. Reduce the heat to low and simmer for 2 to 3 minutes until the tomatoes begin to soften.

   

4. Stir in the green onions, spinach, soy sauce, and black pepper. Cook for another 1 to 2 minutes just until the spinach is wilted.

   

5. Remove from heat, stir in the fresh cilantro if using, and serve hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.