Broccoli and Cauliflower Soup with Tofu

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 6 cups vegetable stock
  • 2 cups fresh or frozen broccoli florets
  • 2 cups fresh or frozen cauliflower florets
  • 1 half pkg (500 g pkg) soft tofu cubed
Topping:
  • 1 carrots grated
  • 1 tablespoon chopped fresh parsley

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 964 mg
  • Protein 6 g
  • Calories 127.0
  • Total fat 7 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 13 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 61.0
  • Vitamin C 82.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Broccoli and Cauliflower Soup with Tofu

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