Palak Tofu Vegetable Soup
Serves
1
Calories
54 kcal
Preparation
10 min
Cooking
10 min
Total
20 min
Meal
Dinner
Difficulty
Easy
Protein
2.42 g
Carbs
6.83 g
Fat
2.64 g
Fibre
1.67 g
❤️ Health Benefits
- ✔ Tofu provides plant protein while keeping the dinner relatively light.
- ✔ Spinach adds fibre, folate and other micronutrients.
- ✔ Mushrooms and vegetables increase volume without adding many calories.
- ✔ A warm soup can be satisfying while keeping dinner simple.
- ✔ No cream, butter or refined flour is needed.
🥕 Ingredients
Dairy
- Tofu — 80 g
vegetables
- Spinach Leaves — 1.5 Cup
- Tomato — 1/4 Cup
- Onion — 2 Tbsp
- Garlic — 1 Clove
- Lemon Juice — 1 Tsp
Mushrooms
- Button Mushroom — 1/2 Cup
Oils
- Olive Oil — 1/2 Tsp
Spices
- Cumin Seeds — 1/4 Tsp
- Table Salt — 1 To Taste
👨🍳 Instructions
- Heat ½ tsp oil in a saucepan.
- Add cumin seeds and chopped garlic.
- Add onion and tomato and cook for 2–3 minutes.
- Add mushrooms and spinach.
- Add about 250 ml water and simmer for 5–7 minutes.
- Add tofu cubes and cook for another 2–3 minutes.
- Add salt and black pepper according to taste.
- Finish with 1 tsp lemon juice.
- Serve warm.
👩⚕️ Doctor's Tips
- 💡 Keep the soup light and vegetable-heavy. Avoid adding cream or cornflour to thicken it.