5 from 183 votes
Caldo de Tofu (Vegan Tofu Soup)
Caldo de Tofu is a hearty vegan soup combining zucchini, corn, and firm tofu with classic vegetable aromatics like onion, garlic, carrot, and celery. It incorporates rice and bouillon for body and depth, simmering slowly to meld flavors and tenderize the ingredients. Finished with fresh cilantro, this soup offers a warming, savory experience with varied textures from soft tofu to crisp vegetables. It's suitable for anyone looking to enjoy a filling vegetable-based soup that uses common pantry ingredients.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
4
servings
Calories:
312 kcal
Course:
Lunch, Dinner
Cuisine:
Mexican
Ingredients
- 1 tablespoon vegetable oil
- 1 medium yellow onion thinly sliced
- 3 garlic minced, cloves
- 2 carrot sliced
- 3 ribs celery sliced
- 1 large zucchini diced
- 2 ears corn cut into thirds
- 1 extra firm tofu diced, 16-ounce package
- 1 cup white rice medium grain, uncooked
- 6 cups of water
- 3 to 4 bouillon cubes chicken or vegetable, or paste equivalent
- cilantro minced for garnish
Instructions
- In a large pot (with a lid) over medium heat, add the oil, onion, garlic, carrots, celery, and zucchini, and saute for 3 to 5 minutes, stirring frequently, or until vegetables are tender.
- Add the corn, tofu, rice, water, and bouillon.
- Bring to a boil, cover, and lower heat to a simmer.
- Allow to simmer for 40 minutes.
- Garnish with minced cilantro.
Cup of Yum
Notes
- Add a pinch of red pepper flakes or fresh sliced chilies to make the soup spicy.
- Choose extra firm or firm tofu for a firmer, "meatier" texture; softer tofu types or silken tofu can also be used but will change the texture.
- This soup is flexible—swap in any vegetables you have on hand to create variations.
Nutrition Information
Calories
312kcal
(16%)
Carbohydrates
49g
(16%)
Protein
14g
(28%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
1g
(5%)
Trans Fat
0.02g
(1%)
Sodium
632mg
(26%)
Potassium
588mg
(13%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
5261IU
(105%)
Vitamin C
19mg
(21%)
Calcium
92mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 312
% Daily Value*
| Calories | 312kcal | 16% |
| Carbohydrates | 49g | 16% |
| Protein | 14g | 28% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Sodium | 632mg | 26% |
| Potassium | 588mg | 13% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 5261IU | 105% |
| Vitamin C | 19mg | 21% |
| Calcium | 92mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.