How many calories does one serving of  Clear Vegetable Soup with Tofu have?

One serving (235 ml) of  Clear Vegetable Soup with Tofu gives 73 calories. Out of which carbohydrates comprise 36 calories, proteins account for 16 calories and remaining calories come from fat which is 23 calories. One serving of  Clear Vegetable Soup with Tofu provides about 3.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Clear Vegetable Soup with Tofu recipes serves 4, makes 940 ml, 235 ml per serving.

73 calories for 1 serving of Clear Vegetable Soup with Tofu, Cholesterol 0 mg, Carbohydrates 9g, Protein 4g, Fat 2.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Clear Vegetable Soup with Tofu

See vegetable soup with tofu recipe | Indian style tofu soup with vegetables | Thai style healthy tofu vegetable soup |  with 25 amazing images.

vegetable soup with tofu is a healthy Thai vegetarian soup. Learn how to make Indian style tofu soup with vegetables.

Vegetable Soup with Tofu is a Thai-style soup that features a flavorful vegetable broth infused with the aromatic flavors of galangal, lemongrass, and Kaffir lime leaves. The addition of tofu (or paneer) provides a protein-rich and satisfying element to the soup, making it a nutritious and comforting meal.

The Thai style healthy tofu vegetable soup  flavor profile is characterized by a symphony of Thai-inspired tastes. Galangal (or ginger ) imparts a subtle citrusy and earthy undertone, while lemongrass adds a refreshing lemony aroma and a hint of sweetness. Kaffir lime leaves ( lemon leaves) contribute a unique citrusy zest and a slightly peppery bite. The vegetable broth, enriched by these aromatic ingredients, provides a savory base that complements the tofu's mild flavor.

Vegetable Soup with Tofu is a culinary delight that captures the essence of Thai cuisine. Its flavorful broth infused with aromatic spices, the variety of textures, and the abundance of nutrients make it a satisfying, healthy, and versatile meal that is sure to please.

Main ingredients for vegetable soup with tofu.

Lemongrass | Add 1 stalk lemongrass (hare chai ki patti), cut into 2. Lemongrass is a popular ingredient in Thai cuisine, and it is often used to flavor clear vegetable soups. Lemongrass has a delicate aroma that is reminiscent of lemon and citrus.

Galangal : Add 2 peeled  galangal (thai ginger) or fresh ginger (adrak) pieces. Remember to discard the galangal when the soup is cooked. galangal is a very important and widely used ingredient in Thai cuisine. Galangal has a spicy, ginger-like flavor with a hint of citrus and pine. It adds a complex and intriguing flavor to the soup. Galangal has a similar texture to ginger, but it is slightly softer and more fibrous. It adds a nice chewiness to the soup.

Lemon leaves, also known as Kaffir lime leaves. They are widely used in Southeast Asian cuisine, particularly in Thai Cuisine and Malaysian dishes. Lemon leaves offer a unique citrusy aroma with a slightly peppery flavour, making them a valuable ingredient for enhancing the flavour of soups.

To make vegetable soup with tofu, heat the olive oil in a deep pan, add the mushrooms and sauté for 1 minute. Add the vegetable stock, tofu, green chillies, galangal, lemon grass and lime leaves and mix well.

Bring to a boil, then cook on medium heat for 5 minutes, stirring occasionally.

Add the soya sauce, tomatoes, spring onions, cilantro and salt, mix well and cook on medium heat for 2 to 3 minutes. Serve vegetable soup with tofu hot garnished with coriander sprigs.

Is Clear Vegetable Soup with Tofu healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Tofu : Tofu is an excellent source of protein for vegetarians and contains all the 9 essential amino acids. Tofu may reduce the risk of some cancers. It is also good for brain health and bones. Those with thyroid issues are suggested not to have tofu. tofu is generally considered safe for diabetics. It is a low-glycemic index (GI) food, which means it is unlikely to cause a rapid spike in blood sugar levels.

Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions. 

Vegetable stock : Vegetable stock is a good source of vitamins, minerals, and antioxidants. It is particularly high in vitamins A, C, and K, as well as potassium, magnesium, and iron. These nutrients are essential for maintaining good health and preventing chronic diseases. Vegetable stock is a low-calorie and low-fat food. This makes it a good choice for people who are trying to lose weight or maintain a healthy weight.

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and over weight individuals have Clear Vegetable Soup with Tofu?

Yes. One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly.

What we love.

• Vegetable stock is used.

• Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well.

Can healthy individuals have Clear Vegetable Soup with Tofu?

Yes.  

Clear Vegetable Soup with Tofu is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 58% of RDA.
2. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 16% of RDA.