High Protein Tofu Vegetable Soup Recipe

Name: High Protein Tofu Vegetable Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 lbs cabbage (small head); 1 lb carrot; 1 small head of celery; 1 lb mixed pepper; 1 lb onion; 1 (28 ounce) can crushed tomatoes; 2 cups milk; 1 1/2 cups peanut butter; 2 (14 ounce) packages extra firm tofu; 2 tablespoons peanut oil; 2 tablespoons curry powder; 1 tablespoon cumin seed; 1 tablespoon grated fresh ginger; garlic (I usually use 1 whole head but I love garlic); 1 bunch fresh cilantro; water, to cover vegetables

Servings: persons

1 1/2 lbs cabbage (small head)
1 lb carrot
1 small head of celery
1 lb mixed pepper
1 lb onion
1 (28 ounce) can crushed tomatoes
2 cups milk
1 1/2 cups peanut butter
2 (14 ounce) packages extra firm tofu
2 tablespoons peanut oil
2 tablespoons curry powder
1 tablespoon cumin seed
1 tablespoon grated fresh ginger
garlic (I usually use 1 whole head but I love garlic)
1 bunch fresh cilantro
water, to cover vegetables

1
Dice all the vegetables into bite size pieces.
2
Add to large pot with the tomatoes, spices add water to cover and bring to a simmer.
3
Cut the tofu into bite-size pieces and drain on paper towel.
4
Once the vegetables are tender add the peanut butter and milk and stir to incorporate.
5
You can leave the vegetables in chunks or you may choose to puree them all in a blender (I prefer chunky).
6
In a wok or similar shaped pan heat the peanut oil over med-high heat.
7
Once the oil is hot brown the tofu chunks.
8
Add the browned tofu to the soup.
9
Garnish the soup with the fresh cilantro.
10
Enjoy!

803

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1 1/2 lbs cabbage (small head), 1 lb carrot, 1 small head of celery, 1 lb mixed pepper, and more.

Yes, High Protein Tofu Vegetable Soup falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

High Protein Tofu Vegetable Soup

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions