Tofu Tortilla Soup Recipe

Looking for an easy Tofu Tortilla Soup recipe? Learn how to make Tofu Tortilla Soup using healthy ingredients.


Submitted by tbhenderson

Makes 2 servings



Super easy, all cooked in the microwave at the same time. A bit spicy so if you do not like spicey take out the Cayenne Pepper and Paprika. You can also add any toppings you like such as cheese, avacod and tortilla strips.

Recipe Ingredients for Tofu Tortilla Soup

7 oz. firm tofu (half of the 14 oz container)
1/4 cup carrot
1 cup zucchini
1/2 cup celery
1/4 cup onion
2 tbsp diced cilantro
2 cloves garlic
1 cup water
1 can chicken broth (98% fat free)

To taste:
1/2 tsp Black pepper
1/4 tsp Cumin
1/4 tsp Thyme
1/4 tsp Cayenne Pepper
1/4 tsp Dried Basil
1/4 tsp Paprika

Recipe Directions for Tofu Tortilla Soup

  1. Blot out any excess water in the tofu w/ a paper towel.

  2. Slice/cube veggies and tofu into bite size pieces.

  3. Dice garlic and cilantro.

  4. Put everything into a medium sized microwave safe glas bowl.

  5. Poor in chicken broth and water.

  6. Add spices to taste.

  7. Give it a stir.

  8. Cover with a plate or microwave safe lid.

  9. Cook on High for 15 minutes.

  10. Stir and let stand covered for 15 more minutes.

Categories

Main Dish, Microwave

Nutrition Facts
Serving Size 634.4g
Amount Per Serving
Calories
158
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
995mg
41%
Potassium
761mg
22%
Total Carbohydrates
11.4g
4%
Dietary Fiber
2.5g
10%
Sugars
3.4g
Protein
15.5g
Vitamin A 44% Vitamin C 24%
Calcium 22% Iron 17%
* 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
  • No cholesterol
  • High in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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