Wild Rice and Tofu Soup
This comforting soup is reminiscent of classic chicken soup, but in a plant-based version! Easy to make in a single pot, it's fresh, flavourful, rich in protein and wonderfully filling. It's the kind of simple, cozy meal we love making when the days start to cool down.
Recipe filters
The ingredients
4 servings
- 1 tbsp margarine
- 1 tsp minced garlic
- 1/2 medium onion, chopped
- 1 454 g block extra-firm tofu, roughly crumbled
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 3 tbsp flour
- 7 cups reduced-sodium vegetable broth
- 1/2 cup unsweetened soy milk (or cow’s milk)
- 1/2 cup soy cooking cream
- 1 cup wild rice and brown rice blend, dry (I used Lundberg's Wild Blend)
- 3 sage leaves, chopped
- 1/2 tsp thyme
- Salt and pepper to taste
The method
- In a large pot, melt the margarine over medium-high heat. Add the onion and garlic, then cook for about 2 minutes, stirring.
- Add the crumbled tofu and continue cooking for about 5 minutes, or until it starts to lightly brown.
- Add the carrots and celery, then cook for about 5 more minutes, stirring occasionally.
- Sprinkle the flour over the mixture and stir well to coat the ingredients evenly. Cook for about 2 minutes.
- Add the broth, soy milk, soy cooking cream, wild rice and seasonings. Mix well.
- Bring to a boil, then reduce to low heat. Cover and simmer for about 45 minutes, or until the rice is tender, stirring occasionally.
Storage tips
Keeps in the fridge for up to 4 days.
Nutrition facts
Per serving, for reference only.
- 490Calories
- 22 gFat
- 49 gCarbs
- 6 gFibre
- 29 gProtein
Soy protein contains all the essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.
