Broccoli and Cauliflower Soup with Tofu
Serve with: Romaine salad and whole wheat bagels This makes a great last-minute soup using frozen vegetables. Look for tofu with calcium sulfate in the ingredient list to increase your calcium intake.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 127 |
| pro | 6 g |
| total fat | 7 g |
| sat. fat | 1 g |
| carb | 13 g |
| fibre | 3 g |
| chol | 0 mg |
| sodium | 964 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 10% |
| vit A | 61% |
| vit C | 82% |
| folate | 20% |
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1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 tsp (5 mL) dried basil
1/4 tsp (1 mL) pepper
6 cups (1.5 L) vegetable stock
2 cups (500 mL) each fresh or frozen broccoli and cauliflower florets
Half pkg (500 g pkg) soft tofu, cubed
Topping:
1 carrot, grated
1 tbsp (15 mL) chopped fresh parsley
Preparation:
In saucepan, heat oil over medium heat; cook onion, garlic, basil and pepper until onion is softened, about 5 minutes.
Add stock; bring to boil. Add broccoli and cauliflower; reduce heat, cover and simmer until vegetables are tender, about 5 minutes. Add tofu and heat through. In batches, transfer to blender and blend until smooth. (Make-ahead: Let cool for 30 minutes; refrigerate until chilled. Cover and refrigerate for up to 2 days.)
Topping: In small bowl, mix carrot with parsley; sprinkle over each serving.
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