Tofu Minestrone

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Tofu takes up the flavours of a richly flavoured vegetable broth and boosts protein in this satisfying vegetarian soup.

Tags: Easy, One Hour, Soups & Stews, Entrées, Beans, Vegetables, Tofu, Stewing, President's Choice Blue Menu, Vegetarian
Serves: 8
Skill level: Easy
Prep time: 10  minutes
Cooking time: 35  minutes
Total: 45  minutes
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Additional Information

Ingredients

3 cups (750 mL) water
1 large onion - finely chopped
2 diced carrot
1 stalk diced celery
1 can plum tomatoes (28 oz / 796 mL), chopped
1 can PC Organics Vegetable Broth
1 pkg (350 g) PC Blue Menu Extra Firm Tofu drained and grated
1 can chick peas undrained
1/4 tsp (1 mL) freshly ground black pepper
1/4 cups (50 mL) finely chopped fresh basil

Instructions

  1. In large saucepan, bring 1 cup (250 mL) of the water to a boil over medium heat; add onion and cook for 5 minutes or until softened.
  2. Add carrots, celery, tomatoes (with juice), vegetable broth and remaining water. Bring to a boil; reduce heat to medium, cover and simmer for 10 minutes or until vegetables are tender.
  3. Increase heat to medium-high; add tofu, and chick peas.   Bring to a boil. Reduce heat to medium; cook, uncovered and stirring occasionally, for 20 minutes.
  4. Stir in basil and pepper before serving.

Chef's Tips

You can dice the tofu if desired, but grating is fast and ensures every helping gets a fair share.

Nutritional Information

Calories 200 Cal
Fat 7.1 g
Sodium 234 mg
Carbohydrate 21 g
Fibre 4.6 g
Protein 13 g
1-1/3 cups (325 mL)