Healthy Vegetable and Tofu Soup: an easy recipe for lunch

Recipe at a glance

This original vegetable and tofu soup recipe makes 6 servings and takes about 30 minutes, excluding any overnight chilling or freezing stated in the method. It is designed for a US home kitchen and uses familiar grocery-store ingredients. The format emphasizes plant foods, whole grains, lean protein or unsaturated fats where they fit the dish, consistent with broad American Heart Association and USDA MyPlate eating-pattern guidance. ^{[1] [2]}

Ingredients

Measure the following before starting: 1) 14 ounces firm tofu cubed; 2) 4 cups low-sodium vegetable broth; 3) 2 cups sliced mushrooms; 4) 2 cups chopped bok choy; 5) 1 carrot sliced; 6) 1 cup snap peas; 7) 1 teaspoon grated ginger; 8) 1 teaspoon reduced-sodium soy sauce. Ingredient brands vary, especially for sodium and added sugar, so compare labels when buying canned foods, sauces, yogurt, nut butter, broth and packaged whole-grain products. Unless the ingredient list says otherwise, drain and rinse canned beans and use unsweetened dairy or nondairy products. ^{[1] [2]}

How to make it

1) Bring broth, ginger and soy sauce to a gentle simmer. 2) Add mushrooms and carrots and cook for 5 minutes. Work with clean hands, utensils and preparation surfaces, and keep cold ingredients refrigerated until needed. ^{[1] [2]}

3) Add tofu, bok choy and snap peas and simmer 5 more minutes. 4) Serve hot, adding chili flakes if desired. Taste at the end and adjust with herbs, citrus or black pepper before considering additional salt. Serve in the stated portions while the intended hot or cold texture is at its best. ^{[1] [2]}

Healthy preparation and storage

Keep the broth at a gentle simmer so the tofu cubes hold their shape. The word “healthy” describes the overall ingredient pattern and preparation method, not a medical treatment or a promise that one recipe fits every dietary need. People managing allergies, diabetes, kidney disease, celiac disease or another condition should adjust ingredients with guidance appropriate to them. ^{[1] [2]}

Refrigerate leftovers in shallow covered containers within two hours. Most cooked recipes keep for three to four days; fresh assembled salads, cut avocado dishes and crisp snacks are best sooner. Reheat cooked leftovers until steaming, and do not leave dairy, eggs, seafood, poultry or meat at room temperature for extended periods. ^[2]