午餐中等

Tofu, Tomato, and Spinach Soup

Name: Tofu, Tomato, and Spinach Soup
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1 teaspoon vegetable oil; 1/2 cup onion; 1 garlic clove; 6 cups water; 1 package tofu, silken, firm or extra firm; 2 tomatoes; green onions, chopped; 4 cups spinach leaves, fresh; 1 tablespoon soy sauce, reduced sodium; 1/4 teaspoon ground black pepper; cilantro leaves

This vegetable and tofu soup is a delicious way to end your day. You can use fresh or frozen spinach and top with cilantro for a satisfying soup.

30 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe (605g)

121

卡路里

12g

蛋白质

碳水

脂肪

膳食纤维

糖

194mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

vegetable oil
1 teaspoon
onion
1/2 cup · chopped
garlic clove
1 · minced
water
6 cups · or low-sodium chicken broth
tofu, silken, firm or extra firm
1 package · 14 ounce - patted dry and cut into ½ inch cubes
tomatoes
2 · chopped
green onions, chopped
3 stalks, optional
spinach leaves, fresh
4 cups · washed and dried, or 1- 10 ounce box frozen chopped spinach, thawed and squeezed dry
soy sauce, reduced sodium
1 tablespoon
ground black pepper
1/4 teaspoon
cilantro leaves
1/4 cup, optional

步骤

1
Wash hands with soap and water.
2
Heat a 3 quart saucepan over medium heat; add oil and chopped onion. Cook onion until softened, but not brown. Stir in garlic and cook just until fragrant.
3
Add chicken broth. Bring to a boil. Add tomatoes and tofu. Lower heat and simmer until tomatoes are soft but not mushy (this takes just a couple of minutes).
4
Stir in green onions (optional), spinach, ground pepper and cilantro. Cook just until spinach is wilted.
5
Remove from heat. Taste for seasoning. Serve hot.

来源: USDA MyPlate Kitchen · Montana State University Extension Service Nutrition Education Program

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