One-Pot Creamy Broccoli Soup with Tofu
- Suitable for diets:
- Dairy-Free
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Index Ingredients:
Broccoli, tofu, and spinach are low in carbohydrates and have a low glycemic index, meaning they have minimal impact on blood sugar levels.
High Fiber Content:
Broccoli and spinach are rich in dietary fibre, which can help regulate blood sugar levels and improve overall glycemic control.
Protein from Silken Tofu:
Silken tofu adds protein to the soup without adding extra carbohydrates, promoting satiety and helping to stabilize blood sugar levels.
Nutrient-Dense Ingredients:
This soup is packed with vitamins, minerals, and antioxidants from the broccoli, spinach, and other ingredients, supporting overall health and well-being.
Ingredients
- olive oil 1 tbsp
- onion (chopped) 1 medium
- garlic (minced) 3 cloves
- broccoli (cut into florets, fresh or frozen, about 2 medium heads) 4 cups
- thyme (dried ) 1/2 tsp
- basil (dried) ½ tsp
- salt ¼ tsp
- pepper ¼ tsp
- red chili flakes (optional) 1/4 teaspoon
- vegetable broth (low-sodium ) 4 cups
- potato (russet, peeled and diced) 1 medium
- spinach 2 cups
- tofu (soft or silken, about half of a package) 250 g
- lemon (juiced) 1/2
Optional garnish
- Greek yogurt (a dollop)
- Parmesan cheese
- green onion (chopped)
- cilantro (chopped)
Cooking Tips
Silken Tofu:
Use soft or silken tofu for a creamy texture without the need for heavy cream or dairy.
Fresh Spinach:
Opt for fresh spinach leaves, and thoroughly wash them before use to remove any dirt or debris.
Blending Smooth:
Blend the soup ingredients in batches until smooth and creamy. A high-speed blender or immersion blender works well for this.
Toasted Nuts or Seeds:
Sprinkle toasted nuts or seeds such as almonds, pumpkin seeds, or sunflower seeds on top for added crunch and nutrition.
Instructions
- Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté for 5 minutes until fragrant and translucent.1 tbsp olive oil, 1 medium onion, 3 cloves garlic
- Add the broccoli florets to the pot and stir, letting them cook for about 5 minutes until they start to soften slightly. Season with thyme, basil, salt, pepper, and red pepper flakes (if using).4 cups broccoli, 1/2 tsp thyme, ½ tsp basil, ¼ tsp salt, ¼ tsp pepper, 1/4 teaspoon red chili flakes
- Pour in the low-sodium vegetable broth along with the chopped potato. Bring to a boil.4 cups vegetable broth, 1 medium potato
- Lower heat, bring to a simmer, cover the pot, and let it cook for about 15-20 minutes, or until the broccoli and potato are tender.
- Mix in the spinach and cook until wilted, about 2 minutes.2 cups spinach
- Transfer the soup in batches to a blender along with the silken tofu and lemon juice, blending until smooth.250 g tofu, 1/2 lemon
- Ladle into serving bowls and top with your choice of garnishes.Greek yogurt, Parmesan cheese, green onion, cilantro
FAQ
Can I use frozen broccoli?
Yes, frozen broccoli can be used as a convenient alternative to fresh broccoli. Just ensure it is thoroughly thawed before adding it to the soup.
Is this soup vegan-friendly?
Yes, this soup is vegan-friendly as it does not contain any animal products.
Can I make this soup ahead of time?
Yes, this soup can be made ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave before serving.
How can I adjust the consistency of the soup?
If the soup is too thick, you can thin it out with vegetable broth or water until you reach your desired consistency.
This worked exactly as written, even my husband liked it.