Soup is such a fantastic way to fill up on high nutrient and low caloric dense foods. I love having soups for lunch these days. I recently made a big batch of vegetable, bean, and tofu soup and portioned it out for lunches. I thought I would share my recipe in case it provides you with inspiration to make a pot of your own.
4 Zucchinis, sliced (I used two green and two yellow)
3 peppers, diced (I used one yellow, one orange, and one red)
1 red onion, diced
2 cups snap peas
2 cups sliced mushrooms
2 cans No Salt Added tomatoes (or you could use 2 cans of tomato paste and dice up 5 or 6 large tomatoes)
1 Tbsp. dried basil
1 Tbsp. dried oregano
2 cloves fresh garlic, minced
2 tsp. red curry powder
1 can No Salt added black beans, rinsed well
1 can No Salt Added white beans, rinsed well
2 cups diced medium or firm tofu
- Prepare all vegetables, place them into a pot.
- Stir in the canned tomatoes, garlic, and seasonings.
- Simmer on medium low for about an hour or until vegetables are soft.
- Add in beans and tofu.
- If you are eating the soup right away, then simmer until beans and tofu are heated through. If you are portioning the soup for lunches, then you can let it cool and portion it out.
- When eating the soup, you may also wish to stir in some baby spinach and/or top with diced avocado.
This soup can be eaten on its own or with a whole grain side such as whole grain crackers or bread or wrap.
Here are a few photos of the soup I made. The first is the veggies at the start, the second is the final product, and the third was my lunch today.
Until next time….stay healthy!