Asian Greens and Tofu Soup

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Asian Greens and Tofu Soup ~1PT/WW

 

Recipe By :KP Slimmer Meals 2002 Hanneman (Ed)

Serving Size : 2 Preparation Time :0:00

Categories : Soups Tofu

Vegetarian KPSlim2

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

BASE:

1 teaspoon lemongrass and ginger oil

or canola oil with minced ginger (lemon optional)

1/4 cup chopped onion -- yellow or red

1/4 cup sliced carrot

1/4 cup sliced celery

1/4 cup chopped button mushrooms

2 tablespoons chopped fresh cilantro

1/3 cup shredded napa cabbage

1/3 cup fresh spinach leaves -- roughly chopped

1/3 cup sliced broccolini -- (diagonal slices)

3 cups water

1/4 teaspoon vegetarian bouillon -- (powder) see variations (gf)

SAUCE:

2 tablespoons soy sauce (gf if necessary)

1 teaspoon rice vinegar

1/2 teaspoon sesame oil -- or to taste

1 garlic cloves -- minced

1/4 teaspoon black pepper

1/4 pound extra firm tofu (low fat) -- 1/2-inch cubes

GARNISH:

1 ounce red bell pepper

1 pinch cayenne pepper (optional)

 

1. In a large saucepan, heat the oil over a medium setting. Add the onion,

carrots, celery, and

mushrooms; cook, stirring occasionally, for 5 minutes. Add cilantro, cabbage,

spinach and

broccolini (asparation; or chinese broccoli). Stir. Add the water and bouillon.

Cover and cook

while you prepare the tofu.

 

2. Drain tofu. Pat dry with towels. Combine the soy sauce, mirin, oil, garlic

and pepper in a

bowl. Cube the tofu and transfer to the soy sauce mixture. Stir to coat. Sliver

(thin julienne)

the bell pepper. Add the tofu and pepper to the soup. Stir to combine. Serve at

once. Serves 2

to 5 for dinner or appetizer.

 

Per Serving: Calories 88 (31% from fat); 3g Total Fat; 3g Fiber (1 WW POINTS)

 

 

VARIATION: Replace bouillon powder with any of the following seasonings: miso;

instant dashi;

soup base paste; pureed cooked vegetables (pumpkin); apple juice frozen

concentrate; tamarind

powder; mixed herbs; etc.

 

Source:

" Idea from Jay Solomon's 150 Vegan Favorites (1998). "

Yield:

" 3 3/4 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 88 Calories; 3g Fat (25.6% calories from

fat); 8g Protein;

10g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 1129mg Sodium.

Exchanges: 0

Grain(Starch); 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

 

NOTES : This brothy soup can be made with a variety of healthful Asian leafy

greens, such as bok

choy, napa and Chinese Cabbage, spinach, or whatever is in season.

 

Nutr. Assoc. : 0 0 0 0 260 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0