Split Pea Soup with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Split Pea Soup with Tofu
140 min.
8
194kcal

Suggestions

Ingredients

  • cup carrots diced peeled
  • tablespoon basil dried
  • cloves garlic pressed
  • tablespoon olive oil 
  • pound peas split green dry
  • small potatoes diced red
  • servings salt and pepper to taste
  • ounce pkt spinach fresh finely chopped
  • 16 ounce spicy tofu soft
  • cups vegetable broth 
  •  onion white finely chopped

Equipment

  • food processor
  • frying pan
  • pot
  • blender

Directions

  1. Heat the olive oil in a skillet over medium heat, and saute the onion and garlic until tender.
  2. In a large pot, mix the onion mixture, potatoes, carrots, and split peas.
  3. Pour in the vegetable broth. Bring to a boil, reduce heat to low, and simmer 1 hour.
  4. In a blender or food processor, blend the tofu and spinach until creamy, and mix into the pot. Season with basil, salt, and pepper. Continue cooking 1 hour. If the soup becomes too thick, add water.
  5. Serve hot and enjoy.

Nutrition Facts

Calories194kcal
Protein21.55%
Fat21.3%
Carbs57.15%

Properties

Glycemic Index
30.02
Glycemic Load
3.98
Inflammation Score
-10
Nutrition Score
21.836086864057%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Luteolin
0.18mg
Isorhamnetin
0.69mg
Kaempferol
1.49mg
Myricetin
0.1mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:194.19kcal
9.71%
Fat:4.75g
7.31%
Saturated Fat:0.63g
3.94%
Carbohydrates:28.69g
9.56%
Net Carbohydrates:22.2g
8.07%
Sugar:6.93g
7.7%
Cholesterol:0mg
0%
Sodium:713.19mg
31.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.82g
21.64%
Vitamin K:131.03µg
124.79%
Vitamin A:5360.78IU
107.22%
Vitamin C:38.28mg
46.4%
Manganese:0.65mg
32.6%
Fiber:6.49g
25.97%
Folate:100.64µg
25.16%
Potassium:732.73mg
20.94%
Iron:3.27mg
18.15%
Vitamin B1:0.26mg
17.05%
Vitamin B6:0.34mg
17.05%
Magnesium:61.34mg
15.34%
Calcium:136.41mg
13.64%
Phosphorus:136.18mg
13.62%
Copper:0.27mg
13.4%
Vitamin B3:2.52mg
12.61%
Vitamin B2:0.16mg
9.51%
Zinc:1.21mg
8.05%
Vitamin E:0.93mg
6.19%
Vitamin B5:0.38mg
3.81%
Selenium:1.92µg
2.74%
Source:Allrecipes