One-Pot Creamy Broccoli Soup with Tofu
This comforting and vibrant broccoli soup is made with potato and tofu for extra creaminess without any cream!
Servings: 8
Calories: 86.2kcal
Ingredients
- 1 tbsp olive oil
- 1 medium onion chopped
- 3 cloves garlic minced
- 4 cups broccoli cut into florets, fresh or frozen, about 2 medium heads
- 1/2 tsp thyme dried
- ½ tsp basil dried
- ¼ tsp salt
- ¼ tsp pepper
- 1/4 teaspoon red chili flakes optional
- 4 cups vegetable broth low-sodium
- 1 medium potato russet, peeled and diced
- 2 cups spinach
- 250 g tofu soft or silken, about half of a package
- 1/2 lemon juiced
Optional garnish
- Greek yogurt a dollop
- Parmesan cheese
- green onion chopped
- cilantro chopped
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
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.
Nutrition
Nutrition Facts
One-Pot Creamy Broccoli Soup with Tofu
Amount per Serving
Calories
86.2
% Daily Value*
Fat
2.9
g
4
%
Saturated Fat
0.4
g
3
%
Sodium
98.4
mg
4
%
Potassium
381.8
mg
11
%
Carbohydrates
12.3
g
4
%
Fiber
2.6
g
11
%
Sugar
2.5
g
3
%
Protein
4.3
g
9
%
Vitamin C
45.8
mg
56
%
Calcium
50.2
mg
5
%
Iron
1.2
mg
7
%
Magnesium
33.1
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.