How to Cook Perfect Healthy Tofu & Veggie Soup 🥣

Healthy Tofu & Veggie Soup 🥣. Tofu is a food made from condensed soy milk. This is a detailed article about tofu and its health Tofu is one of those foods that sparks debate. Some can't rave enough about its health benefits.

Tofu contains plant compounds that may protect against cancer and other illnesses. Tofu has a distinctive texture and taste. It has a creamy mouthfeel, almost like soft cheese, but the flavor is very mild. You can have Healthy Tofu & Veggie Soup 🥣 using 16 ingredients and 4 steps. Here is how you cook it.

Ingredients of Healthy Tofu & Veggie Soup 🥣

You need 1 of medium Bell Pepper Chopped.
It's 1/2 cup of Broccoli 🥦 chopped.
It's 1 cup of Brown Rice Boiled optional .
You need 2 of Medium Carrots 🥕Sliced.
It's 1/2 cup of Cauliflower Chopped optional .
Prepare 200 Gms of Firm Tofu Grilled & cut into small cubes or length wise .
It's 3 of Medium Green onions (scallions), sliced.
You need 1 tbsp of Fresh ginger & garlic grated or minced.
You need 1-2 of green chillies.
You need 2-3 tbsp of Lemon 🍋 Juice.
Prepare 2 tsp. of Olive oil.
You need 1 of Medium Onion Chopped.
Prepare 1 tbsp of Soy Sauce.
Prepare 1 of Medium Tomatoes 🍅 chopped deseed .
Prepare of Salt to taste.
Prepare 3 cups of water.

Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. Tofu doesn't have to mean bland anymore. From breakfast to dessert, you can scramble, fry, bake, blend, and whip tofu into deeply flavored, absolutely delicious, healthy dishes.

Healthy Tofu & Veggie Soup 🥣 step by step

1. In a large shallow bowl, whisk together the soy sauce, lemon juice and ginger. Marinade the grilled tofu in this sauce for at least one hour. 2. In a kadhai or a large skillet, cook the cauliflower, broccoli, carrots, onion, bell pepper and tofu over high heat, stirring frequently..
3. Add the green chillies, tomatoes, green onions and marinade from the tofu & water. Allow to cook for few more minutes. Vegetables should be tender but not soft..
4. Add the brown rice and cook just until heated through and well mixed. Check the seasoning.
5. Serve hot. Your one pot meal is ready to eat.

Tofu -- or bean curd -- is made by pressing curdling soy milk into a solid block. Some tofu is firm while others are more soft and smooth. Tofu has many proposed health benefits and can be included as part of a healthy diet, used as a Tofu also contains substances called isoflavones, in particular an isoflavone called phytoestrogen. Tofu is an unhealthy processed food. Tofu will give you breast cancer.