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Lentil-Tofu Soup for Two

 3 Ratings
1 Comments
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 2
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Ladle out big bowlfuls of this Indian - style curried lentil, veggies and tofu soup that are ready in just 30 minutes!

Ingredients

1
tablespoon canola oil
1
small onion, chopped (1/4 cup)
1 1/2
teaspoons curry powder
1/2
teaspoon ground cumin
1
clove garlic, finely chopped
1/3
cup dried lentils, sorted, rinsed
2 1/2
cups fat-free vegetable broth with 1/3 less sodium (from 32-oz carton)
4
oz firm tofu (from 12-oz package)
3/4
cup coarsely chopped fresh broccoli
2
tablespoons chopped fresh parsley

Directions

  • 1 In 2-quart saucepan, heat oil over medium heat. Add onion, curry powder, cumin and garlic; cook, stirring occasionally, 4 to 6 minutes or until onion is tender. Stir in lentils and broth. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
  • 2 Meanwhile, cut tofu into 1/2-inch pieces.
  • 3 Stir tofu, broccoli and parsley into simmering lentil mixture. Cook over medium heat about 5 to 8 minutes, stirring occasionally, until broccoli is crisp-tender.

Expert Tips

This hearty, flavorful soup is a great way to add tofu to your diet. If you'd rather make Lentil-Chicken Soup, just substitute 3/4 cup cut-up cooked chicken (about 4 ounces) for the tofu.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
370mg
15%
Total Carbohydrate
31g
10%
Dietary Fiber
7g
31%
Sugars
6g
Protein
15g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
35%
35%
Calcium
15%
15%
Iron
30%
30%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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