White Bean Carrot Tofu Soup with Ginger
This hearty and nutritious pureed soup delivers protein from white beans and tofu and extra flavor from herbs and fresh ginger.
Ingredients
- 1 1/2 cups low sodium vegetable broth
- 2 1/2 tsp canola oil
- 1 tsp garlic minced
- 1 1/2 tsp gingerroot minced
- 1/3 cup onions diced
- 1/3 cup celery diced
- 1 1/2 cups carrots diced
- 1 cup firm tofu grated
- 1 1/8 cups lowfat (2%) milk
- 1 cup canned white kidney beans rinsed and drained
- 1/2 tsp dried thyme
- 1 tsp dried parsley
- 1 tsp green onions (scallions) sliced 1/4" thick
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
Instructions
- In a large pot over medium-high heat, heat the oil. Add the garlic and ginger and sauté.
- Add the onions, celery, and carrots. Cook until the vegetables begin to soften.
- Stir in the tofu. Mix well and cook until lightly browned.
- Pour in the vegetable broth and milk. Add the beans, thyme, and parsley. Mix until well blended.
- Bring the mixture to a boil, then reduce the heat and simmer until the vegetables are tender.
- Remove from the heat and add the green onions, salt, and pepper. Mix well.
- Purée the soup in a food processor until smooth. Strain through a fine mesh sieve, if desired.
Nutrition
Calories: 103kcalCarbohydrates: 11.7gProtein: 6gFat: 3.8gSaturated Fat: 0.8gCholesterol: 4mgSodium: 307mgFiber: 2.7gSugar: 5.5g
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.