Quinoa and Root Vegetable Soup with Tofu
If you are trying to eat less meat and more veggies, and also want a hearty meal, do I have the soup for you. It has vegan protein in two forms, tofu and quinoa. You do not often see quinoa in a soup, but it is a wonderful thing to add in at the end instead of rice or other starch. This soup is super flavorful thanks to the broth, and the sweet root vegetables that are also included. I add in some greens at the last minute as well to give it some extra nutrients, and it becomes a colorful delicious bowl of goodness.
Author: Amy Lyons O’Neil
Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.
Preheat oven to 475 degrees. Line 3 sheet pans with foil, and spray with non-stick spray. Toss tofu with worchesetershire sauce, tamari, and garlic until well coated, then spread out on one of the sheet pans. Place in the oven and bake until crispy and starting to brown at edges, about 15 minutes. Remove from oven and set aside. Meanwhile, to prepare the quinoa, place quinoa and water in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed about 15 minutes, or when all the grains have turned from white to transparent, and the spiral-like germ has separated. Drain, and set aside. To prepare roasted veggies, toss rutabagas and carrots with just enough oil to coat, then spread out on 2 remaining sheet pans. Roast for 15-20 minutes until starting to brown at edges and tender. Remove from oven and set aside. Meanwhile, heat 1 Tbsp oil in a large stockpot. Add shallots, and saute until softened, about 5 minutes, then add the garlic, thyme and rosemary and saute until fragrant about 1 minute more. Add mirin, stock, and tamari, and bring to a simmer. Add root vegetables and cook for about 15 minutes to allow flavors to develop. Add cooked quinoa, tofu, and mustard greens along with sea salt to taste. Cook until tofu and quinoa are heated through and kale has wilted. Serve hot!
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- Heart Healthy