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Garlicky Veggie Soup with Brown Rice and Tofu Recipe

Looking for an easy Garlicky Veggie soup with brown rice and Tofu recipe? Learn how to make Garlicky Veggie soup with brown rice and Tofu using healthy ingredients.


Submitted by didason

Makes 10 servings



A nice mellow flavored soup, with the beautiful aroma of garlic and veggies. The diced tofu adds protein to make a fantastic well rounded meal.

Recipe Ingredients for Garlicky Veggie soup with brown rice and Tofu

1 zuchini, diced
1/2 red onion, diced
1 1/2 cups cauliflower florets
1 cup carrots, diced
568 ml low sodium chicken stock or low sodium vegetable stock
1136 ml water
5 garlic cloves
7 celery stalks
350 g firm tofu
2 1/2 cups brown rice, cooked

Recipe Directions for Garlicky Veggie soup with brown rice and Tofu

  1. cook brown rice as directed and set aside

  2. in large soup pot add celery, carrots, onion, pressed garlic,cauliflower and zuchini. Let brown abit to add flavor to soup.

  3. add canned stock and water to pot, let simmer 25 minutes

  4. dice up tofu and add to soup, heat through about 5 minutes.

  5. Add cooked brown rice, simmer another 5-10 minutes and serve

Categories

Vegetables, Soup, Simmer, Vegetarian

Nutrition Facts
Serving Size 318.3g
Amount Per Serving
Calories
218
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
50mg
2%
Potassium
357mg
10%
Total Carbohydrates
40.9g
14%
Dietary Fiber
3.1g
12%
Sugars
1.9g
Protein
7.8g
Vitamin A 39% Vitamin C 21%
Calcium 11% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Low in sugar
  • Very high in manganese
  • High in magnesium
  • High in vitamin A
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