Lentil-Tofu Soup for Two

Ladle out big bowlfuls of this Indian - style curried lentil, veggies and tofu soup that are ready in just 30 minutes!

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 2

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

  • 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
10%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
370mg
370%;
Total Carbohydrate
31g
31%
(Dietary Fiber
7g
7%
  Sugars
6g
6%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
35%;
Calcium
15%;
Iron
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 Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.