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Clear Vegetable Soup with Tofu

 

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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.

vegetable soup with tofu is rich in dietary fibre, phosphorus, fibre and Phosphorus.

Savor the simplicity and wholesomeness of vegetable soup with tofu (73 calories only), a low-calorie and heart-healthy option for those managing diabetes and heart disease.

Pro tips for vegetable soup with tofu . 1. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to. 2. Tofu is incredibly versatile and can absorb the flavors of the surrounding ingredients, making it a perfect addition to various soups, stews, and stir-fries.

Enjoy vegetable soup with tofu recipe | Indian style tofu soup with vegetables | Thai style healthy tofu vegetable soup | with step by step photos,

Clear Vegetable Soup with Tofu recipe - How to make Clear Vegetable Soup with Tofu

Tags

Thai Vegetarian SoupsNon Stick Kadai VegQuick Vegetarian Indian SoupsIndian Diabetic Soups

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


Clear Vegetable Soup With Tofu
3 cups vegetable stock
1 tsp olive oil
2 cups thickly sliced mushrooms (khumbh)
1 cup cubed tofu (bean curd/ soya paneer)
1/4 tsp finely chopped green chillies
25 mm peeled , chopped galangal (thai ginger) or ginger (adrak)
1 stalk lemongrass (hare chai ki patti) , cut into 2
5 lemon leaf , chopped
1 tsp soy sauce
1/2 cup tomatoes , deseeded and chopped
1 tbsp finely chopped spring onions
1 tbsp chopped coriander (dhania)
salt to taste
a few coriander (dhania) sprigs

Method
Vegetable soup with tofu
    Vegetable soup with tofu
  1. To make {span class="bold1"}vegetable soup with tofu{/span}, heat the olive oil in a deep pan, add the mushrooms and sauté for 1 minute.
  2. Add the vegetable stock, tofu, green chillies, galangal, lemon grass and lime leaves and mix well.
  3. Bring to a boil, then cook on medium heat for 5 minutes, stirring occasionally.
  4. Add the soya sauce, tomatoes, spring onions, cilantro and salt, mix well and cook on medium heat for 2 to 3 minutes.
  5. Serve {span class="bold1"}vegetable soup with tofu{/span} hot garnished with coriander sprigs.

Clear Vegetable Soup with Tofu recipe with step by step photos

like vegetable soup with tofu
  1. like vegetable soup with tofu recipe | Indian style tofu soup with vegetables | Thai style healthy tofu vegetable soup | then see our Indian soup recipes, Thai vegetarian soups  and some recipes we love.

what is vegetable soup with tofu made of ?
  1. what is vegetable soup with tofu made of ? See below image of list of ingredients for vegetable soup with tofu.

how to make vegetable stock
  1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious.

what is tofu ?
  1. Tofu has its origins in China and is often considered to be a super health food for vegetarians due to its high protein content. The fact that tofu has minimal flavour or odour often makes it an ideal ingredient in savoury or sweet dishes that contain strong, overpowering flavours. 

What is lemon grass?
  1. Lemongrass is a popular ingredient in Southeast Asian cuisine, where it is used to flavor soups, stews, curries, and stir-fries. It is also used to make refreshing beverages, such as tea and lemonade.  
     

use galangal (thai ginger) or fresh ginger (adrak)
  1. Use galangal (thai ginger) or fresh ginger (adrak). The galangals are basically fascinating ginger-like spices used in South East Asia . It is available as a whole root, cut or powdered. The whole fresh root is very hard, and slicing it requires a sharp knife. Galangal can be used like ginger, powdered, bruised or crushed. One slice of the root is equivalent to half a teaspoon of powder. 

making vegetable soup with tofu
  1. Heat 1 tsp olive oil  in a pressure cooker. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. 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.  
  2. Add 2 cups thickly sliced mushrooms (khumbh). If you have some oyster mushrooms then use a mix of mushrooms. Mushrooms have a unique and savory flavor that complements the delicate taste of the tofu and vegetables in the soup. Mushrooms add a visual appeal to the soup with their various shapes, sizes, and colors. Their presence can make the soup more inviting and appealing to eat.
  3. Saute on medium heat for 1 minute.
  4. Add 3 cups vegetable stock. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
  5. Add 1 cup cubed tofu (bean curd/ soya paneer). Tofu is incredibly versatile and can absorb the flavors of the surrounding ingredients, making it a perfect addition to various soups, stews, and stir-fries. Tofu is an excellent source of protein for vegetarians and contains all the 9 essential amino acids.
  6. Add 1/4 tsp finely chopped green chillies.
  7. Add 2 peeled  galangal (thai ginger) or fresh ginger (adrak) pieces. Remeber 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.
  8. 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.
  9. Add 1 1/2 tsp chopped lemon leaves which is from 5 lemon leaves. Lemon leaves are dark green, arranged alternatively on the stem of the lemon. 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.
  10. Mix well.
  11. Bring to a boil and cook on medium heat for 5 minutes, stirring occasionally.
  12. Add 1 tsp soy sauce. Soy sauce acts as a versatile seasoning, enhancing the flavors of the vegetables and tofu without masking them. It adds a touch of saltiness and savoury without overwhelming the delicate flavors of the other ingredients.  
  13. Add 1/2 cup tomatoes , deseeded and chopped. Tomatoes have a mild, tangy flavor that complements the umami taste of tofu. It also adds a touch of sweetness that balances the savory notes of the soup. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
  14. Add 1 tbsp finely chopped spring onions. Spring onions have a mild, delicate flavor that complements the light broth of the soup. Spring onions provide a slight crunch and textural contrast to the smooth tofu and broth. The sulfur compounds in spring onions are known to keep blood pressure under check.
  15. Add 1 tbsp chopped coriander (dhania). Coriander has a bright, citrusy flavor and a slightly sweet, earthy aroma that complements the subtle flavors of the vegetables and tofu in the soup. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood.
  16. Add salt to taste. We added 3/4th tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt. 
  17. Mix well.
  18. Cook on medium heat for 2 to 3 minutes, stirring occasionally.
  19. Serve hot garnished with coriander sprigs.

pro tips for vegetable soup with tofu
  1. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. 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.   
  2. Add thickly sliced mushrooms (khumbh). If you have some oyster mushrooms then use a mix of mushrooms. Mushrooms have a unique and savory flavor that complements the delicate taste of the tofu and vegetables in the soup. Mushrooms add a visual appeal to the soup with their various shapes, sizes, and colors.
  3. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
  4. Add  cubed tofu (bean curd/ soya paneer). Tofu is incredibly versatile and can absorb the flavors of the surrounding ingredients, making it a perfect addition to various soups, stews, and stir-fries. Tofu is an excellent source of protein for vegetarians and contains all the 9 essential amino acids.
  5. Add  peeled  galangal (thai ginger) or fresh ginger (adrak) pieces. Remeber 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.

benefits of vegetable soup with tofu
  1. 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.

Nutrient values per serving
Energy73 cal
Protein4 g
Carbohydrates9 g
Fiber4 g
Fat2.5 g
Cholesterol0 mg
Vitamin A439 mcg
Vitamin B10.1 mg
Vitamin B20.2 mg
Vitamin B31.7 mg
Vitamin C23.4 mg
Folic Acid24.8 mcg
Calcium55.3 mg
Iron1.5 mg
Magnesium15.7 mg
Phosphorus131 mg
Sodium107.4 mg
Potassium233.2 mg
Zinc0.4 mg
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Reviews

Clear Vegetable Soup With Tofu ( Healthy Diabetic Recipe )
 on 09 Dec 10 11:33 AM
5

i was hesitant to use tofu as not many people like it. The taste is good and its really healthy! Good recipe!