Pumpkin Tofu Soup

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 241.2
  • Total Fat: 6.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 790.2 mg
  • Total Carbs: 35.3 g
  • Dietary Fiber: 10.6 g
  • Protein: 14.4 g

View full nutritional breakdown of Pumpkin Tofu Soup calories by ingredient
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Vegan high fiber high protein soup for those cool fall or winter days. Vegan high fiber high protein soup for those cool fall or winter days.
Number of Servings: 4


    2 leeks, whites only, sliced thin
    1 1/2 cups diced fresh pumpkin, peeled
    1 (15oz) can Muir Glen Organic Fire Roasted diced tomatoes
    1 cup chopped red bell pepper
    2 cups low sodium vegetable broth
    1 tbsp italian seasoning
    1 tbsp chili powder
    1tbsp chopped garlic
    1/4 cup dry lentils
    2 cups water
    4 ounces House Organic Extra Firm Tofu, cubed
    1 (15 ounce) can Great Northern Beans, rinsed
    2 tsp (or to taste) Bragg's Liquid Aminos


Heat up olive oil in soup pot. Add leeks and bell peppers and let saute until leeks start to wilt. Add pumpkin, garlic and spices. Saute for a couple minutes more and then add in broth, water, tomatoes w/juice and lentils. Let simmer for about 20 - 30 minutes or until lentils and pumpkin are soft. Remove from heat. Take immersion blender and blend soup until chunky or to smooth (if preferred). Add tofu and northern beans and bring back to low heat and let simmer for another 15 minutes. Makes 4 (2 cup servings).

Number of Servings: 4

Recipe submitted by SparkPeople user KIERAE.

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