Zesty Mushroom & Tofu Soup

14 40 164
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Zesty Mushroom & Tofu Soup
Health Highlights


1/2 cup Asparagus (sliced)
1/4 cup Cilantro (coriander)
1 clove(s) Garlic (minced)
2 tsp Granulated sugar
1/4 tsp Hot pepper (chili) flakes
1 tsp Lemon juice
1/2 tsp Lemon peel (zest) (grated)
1 tsp Lime juice (fresh)
1 tbsp Olive Oil, Extra Virgin
10 gm Portobello mushroom (sliced)
2 stalk(s) Green onion (chopped)
1 package (1lb) Tofu, regular, extra firm
4 cup Vegetable stock/broth
1 medium Yellow onion (chopped)


Pat tofu dry with paper towel; cut into 3/4-inch (2 cm) cubes. Set aside.

In saucepan, heat oil over medium-high heat; sauté onion, garlic, mushrooms, lemon juice and lime rind and hot pepper flakes until liquid is evaporated- 5 minutes. Add stock, tofu and sugar; bring to boil. Reduce heat, cover and simmer for 8 minutes.

Add asparagus, green onions and coriander leaves; simmer, covered, until asparagus is tender-crisp- 2 minutes. Add lime juice and let it simmer for another minute.

Nutrition Facts

Per Portion

Calories 164
Calories from fat 80
Calories from saturated fat 11.4
Total Fat 8.9 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.4 g
Monounsaturated Fat 14.4 g
Cholesterol 0.1 mg
Sodium 574 mg
Potassium 216 mg
Total Carbohydrate 10.7 g
Dietary Fiber 2.5 g
Sugars 7.1 g
Protein 11.6 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 0.8

Energy sources


Meal Type(s)