Low Carb Italian Vegetable Soup with Tofu
This Italian vegetable soup with tofu is a hearty, Low-Carb, and High-Protein dish perfect for cozy evenings. Packed with nutritious ingredients like kale, mushrooms, and tofu, it’s a wholesome meal that satisfies your taste buds and keeps you on track with your Keto or Low-Carb goals.Is tofu Keto?Yes! Tofu is keto-friendly, making it an excellent source of plant-based protein for this recipe. Extra firm tofu is Low in Carbs and high in protein, providing a satisfying base for the soup. When marinated with olive oil and Italian seasoning, tofu absorbs delicious flavors, making it a delightful addition to this hearty dish.How to customize this recipeThis soup is incredibly versatile and easy to customize. You can switch the greens by using spinach or Swiss chard instead of kale for a milder flavor, or add extra vegetables like zucchini, bell peppers, or celery to enhance texture and nutrients. For a spicier kick, include red pepper flakes or a pinch of cayenne. If you prefer, change the protein by swapping tofu for chicken, shrimp, or turkey meatballs while keeping it low-carb and high-protein.How to store leftoversTo store leftovers, let the soup cool completely. Transfer it to an airtight container and refrigerate for up to 4 days. For longer storage, freeze individual portions for up to 3 months. To reheat, warm in a pot over medium heat, adding a splash of vegetable broth or water if needed to adjust the consistency.
How to Make It
Step 1
Dice the tofu into ½-inch cubes and toss with 1 tablespoon of olive oil and Italian seasoning in a bowl and set aside to marinate. Finely chop the onion, mince the garlic, remove the stems of the mushrooms and slice them, and chop the kale into bite-sized pieces, discarding tough stems. Chop the sundried tomatoes and slice the green olives.
Step 2
In a large pot, warm remaining tablespoon of olive oil over medium heat. Add the onion and cook for 3-5 minutes, until translucent.
Step 3
To the pot, add the marinated tofu. Cook, until golden brown on the edges, stirring intermittently, for about 5-8 minutes.
Step 4
Next add the mushrooms and garlic. Continue to cook, while stirring intermittently, for 5 more minutes.
Step 5
Pour in the broth, tomatoes with their juices and tomato paste. Bring to a low boil then reduce to a simmer. Add chopped kale and peas. Cook until heated through.
Step 6
Finish with a squeeze of lemon juice. Serve warm with dairy-free parmesan and your favorite crusty bread, and enjoy!
Ingredients
- Extra virgin olive oil – 2 tbsp
- Tofu, raw (not silken), cooked, extra firm – 450 g
- Italian seasoning – 2 tsp
- Onion – 0.5 medium – 2 1/2″ diameter
- Garlic – 3 clove
- Vegetable broth, bouillon or consomme – 3 cup
- Tomato, canned – 400 g
- Tomato paste – 1 tbsp
- Mushrooms, raw – 3.5 cup, sliced
- Frozen peas – 0.5 cup
- Kale – 1 cup, chopped
- Lemon juice – 2 tbsp