Zesty Mushroom & Tofu Soup

Zesty Mushroom & Tofu Soup

Health Rating
Prep Cook Ready in Servings
15 min 25 min 40 min 4
add
more

Ingredients


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
1 tbsp Olive oil
10 gm Portobello mushroom (sliced)
2 stalk(s) Green onion, scallion, ramp (chopped)
1 package (1lb) Tofu, regular, extra firm
4 cup Vegetable stock/broth
1 medium Yellow onion (chopped)

Instructions


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 223
Calories from fat 105
Calories from saturated fat 36
Total Fat 11.7 g
Saturated Fat 4.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.4 g
Monounsaturated Fat 15.2 g
Cholesterol 0 mg
Sodium 1023 mg
Potassium 284 mg
Total Carbohydrate 12.5 g
Dietary Fiber 3.6 g
Sugars 5.6 g
Protein 17.0 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 0.8

Energy sources


Pygal 22% 436.821342067 128.131490328 47% 401.795378846 280.000140947 30% 308.350466261 144.340284101 22% 47% 30% Carbohydrates Fat Protein
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada