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.

No additional tips available.

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

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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.

Minestrone With Tofu

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