Minestrone With Tofu Recipe

Name: Minestrone With Tofu
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb firm tofu, frozen and thawed; 2 -3 tablespoons tamari; 1/2 teaspoon garlic powder; 1 onion, chopped; 2 carrots, sliced; 1 zucchini, peeled and sliced (or 2 small); 4 cups water; 2 cups low-sodium tomato juice (I use V8); 2 -3 teaspoons dried basil; 1 1/2 teaspoons dried oregano; 1/2 teaspoon garlic powder; 1/4 tablespoon black pepper; salt, to taste; 3 ounces whole wheat spaghetti, broken or 3 ounces other pastas, shapes; 1 cups low-sodium kidney beans (I cook my own) or (19 ounce) can kidney beans

Servings: persons

1 lb firm tofu, frozen and thawed
2 -3 tablespoons tamari
1/2 teaspoon garlic powder
1 onion, chopped
2 carrots, sliced
1 zucchini, peeled and sliced (or 2 small)
4 cups water
2 cups low-sodium tomato juice (I use V8)
2 -3 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/2 teaspoon garlic powder
1/4 tablespoon black pepper
salt, to taste
3 ounces whole wheat spaghetti, broken or 3 ounces other pastas, shapes
1 cups low-sodium kidney beans (I cook my own) or (19 ounce) can kidney beans

1
Gently squeeze excess water from the tofu. Dice it into small-ish cubes, and transfer to a large bowl. Pour in the tamari, 1 Tbsp at a time, stirring to coat evenly. Stir with a wooden spoon to avoid breaking the cubes.(All the tamari will be soaked up- this is fine.) Sprinkle on the garlic powder and stir again.
2
Place the cubes in a single layer on a cookie sheet and bake around 325 F for 10 minutes. Turn the cubes and bake about 5 more minutes, till golden brown on all sides (don't they smell good!)Set aside.
3
Meanwhile, soften the carrot, onion and zucchini in a little water, in a large pot. When onions are softened, add all the other ingredients EXCEPT the pasta, and beans if canned.
4
Bring to a boil, and add the pasta. Reduce the heat to a simmer for 15 minutes. About 5 minutes before serving, add beans.
5
Sprinkle each bowl of soup with a handful of tofu cubes.
6
When storing leftovers, put the tofu in a seperate container and warm the cubes briefly in a toaster oven (for crispiness)or microwave before adding to the soup.

210

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

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

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 15 ingredients. The key ingredients include: 1 lb firm tofu, frozen and thawed, 2 -3 tablespoons tamari, 1/2 teaspoon garlic powder, 1 onion, chopped, and more.

Yes, Minestrone With Tofu 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!

Minestrone With Tofu

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions