Name: Hearty Minestrone with Tofu
Yield: 10 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 and 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 pasta shapes; 2 cups low sodium kidney beans (I cook my own) or 1 (19 ounce) can kidney beans

Ready in: 32 mins

Serves: 10 servings

Ingredients: 15

Enjoy the heartiness of this scrumptious minestrone soup, enhanced with flavorful tofu cubes and a delightful mix of fresh vegetables and herbs. Perfect for a cozy meal any time of the year.

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 pasta shapes
2	cups low-sodium kidney beans (I cook my own) or 1 (19-ounce) can kidney beans

Instructions

1.	Prepare the firm tofu by gently squeezing out excess water, then dice it into small cubes. Transfer the tofu to a large bowl and coat it evenly with tamari, stirring gently to avoid breaking the cubes. Sprinkle on the garlic powder and mix well.
2.	Arrange the tofu cubes in a single layer on a baking sheet and bake at 325°F for 10 minutes. Turn the cubes and continue baking for another 5 minutes until golden brown on all sides. Set aside.
3.	In a large pot, soften the chopped carrot, onion, and sliced zucchini with a little water. Once the onions are softened, add all other ingredients except the pasta and beans.
4.	Bring the soup to a boil, then add the pasta. Reduce the heat and simmer for 15 minutes. Just before serving, stir in the beans.
5.	Serve each bowl of soup with a generous sprinkle of the prepared tofu cubes.
6.	For storing leftovers, keep the tofu separate and briefly warm the cubes in a toaster oven or microwave for added crispiness before adding to the soup.

Nutrients

The following values are based on a single serving of this recipe.

Calories	167.8 kcal
Protein	11.6 g
Fat	2.9 g
Carbohydrates	26.4 g
Fiber	5.4 g
Sugar	4.7 g

Published on Aug 01, 2024 by Luminița