Recipe

Tofu Vegetable Soup

Kids Recipe Challenge winning recipe 2011 – 2nd place!
Category: School day lunch, grades 1-3

Anassya, from Oakville, loves that this soup has lots of crunchy vegetables and tofu.

This Chinese inspired soup is healthy and is the perfect winter warm up. Older kids can help cut the vegetables and the tofu. Younger kids can add the vegetables to the broth.

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Serves: 6 - 1 cup (250 mL) servings

Tips

  1. Bok choy Options: Substitute Swiss chard, rapini or spinach for the bok choy. You will need 1.5 L (6 cups) chopped of the vegetable of your choice.\
  2. Look for Chinese noodles in the International section of the grocery store or in Asian grocers. These are quick to cook and a healthier option than ramen noodle packages.

Ingredients

Reduced sodium vegetable or chicken broth

5 cups (1.25 L)

Sodium reduced soy sauce       

1 Tbsp (15 mL)

Medium tofu, cubed

1 package (about 454 g)

Bok choy (about 450 g/1 lb), sliced

1 (about 450 g/1 lb), sliced

Onion, thinly sliced

1

Sliced button or Enoki mushrooms                  

1 cup (250 mL) 

Square dried Chinese noodles, broken up      

1 package (85 g/ 3 oz)

Directions

  1. In soup pot, bring broth and soy sauce to boil.
  2. Add tofu, bok choy, onion and mushrooms and return to the boil.  Remove from the heat and add the noodles. 
  3. Stir to combine and let stand for 2 minutes for noodle to soften before serving.

Nutrition Information per serving: 

Calories: 188 kcal

Protein: 16 g

Fat: 9 g

Carbohydrate: 18 g

Fibre: 3 g

Sodium: 265 mg

Calcium: 272 mg

Iron: 6 mg


Last Update – August 15, 2017

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