Wild Rice and Tofu Meal 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.
The ingredients
- 1 tbsp margarine
- 1 tsp minced garlic
- ½ medium onion, chopped
- 1 extra-firm tofu, 454 g block; roughly crumbled
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 3 tbsp flour
- 7 cups reduced-sodium vegetable broth
- ½ cup unsweetened soy milk
- ½ cup soy cooking cream
- 1 cup wild rice and brown rice blend, I used Lundberg's Wild Blend; dry
- 3 sage, leaves; chopped
- ½ 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.
