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


If you're in search of a hearty and nourishing meal that delights the senses, look no further than this Split Pea Soup with Tofu! Packed with wholesome ingredients and bursting with flavors, this vegan, vegetarian, and gluten-free dish is perfect for anyone wanting to enjoy a comforting bowl of soup. With a health score of 67, this recipe not only satisfies your taste buds but also supports your well-being.

The vibrant mix of diced carrots, fragrant garlic, and soft cooked potatoes melds beautifully with the earthy tones of green split peas, creating a delightful base. What truly sets this recipe apart is the creamy blend of soft tofu and fresh spinach, which provides a rich, velvety texture and a boost of protein. Whether served as a starter or a filling snack, this soup makes for a wholesome addition to any meal.

Ready in just 140 minutes and yielding eight generous servings, this dish is perfect for family gatherings or meal prepping for the week ahead. It's not just a soup; it's a culinary experience that warms you from the inside out while ensuring you are flooding your body with essential nutrients. Dive into this delicious bowl of comfort that is not just easy to make but also incredibly satisfying—your body and palate will thank you!

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