Nutrition · Parenting · Pregnancy

Hearty Lentil, Tomato & Tofu Soup

Vegetarian lentil tofu soup in a white bowl

Winter is here! Nothing beats the winter months like a warm bowl of homemade soup. One of the things I love about soups are the variety of flavours and textures they offer, from spicy to creamy and chunky ones.

You can add or substitute meat or poultry with plant-based sources of protein like beans, lentils and tofu in these soup recipes. You can even use frozen, canned or leftover vegetables from the fridge.

Soup recipes are easy to prepare and easy to eat, especially if you’re struggling with pregnancy nausea or nearing the end of your pregnancy and just can’t manage a full meal.

Here’s one of my favourite soup recipes that’s full of essential vitamins and nutrients!

Hearty Lentil, Tomato & Tofu Soup


2 tsp vegetable oil 10 mL
1 large onion, finely chopped 1
3 cloves of garlic, minced 3
1 carrot, diced 1
1 celery stalk, diced 1
1 tsp each of dry basil and parsley 5 mL
1 cup dried green lentils 250 mL
2 tbsp tomato paste 30 mL
6 cups vegetable broth (low sodium) 1.5 L
1 (27oz) can diced tomatoes, undrained 1 (796mL) can
1 block (12oz) firm tofu, diced 1 block (350 g)
1 cup frozen green peas 250 mL
¼ tsp each of salt and pepper 1 mL


  1. In a large pot, heat oil over medium heat and cook onion, garlic, carrot, celery, basil and parsley for about 8 minutes or until onions and carrots are softened.
  2. Add lentils and tomato paste and cook stirring for 2 minutes.
  3. Add vegetable stock and canned diced tomatoes with the juice and bring to boil.
  4. Cover and reduce heat; simmer for about 1 hour or until lentils are tender.
  5. Add tofu, peas, salt and pepper to the soup and cook for another 5 minutes or until peas are tender and cooked through.

Makes 8 servings

Nutrition Information
Per serving: 190 calories, 3.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 460 mg sodium, 29 g carbohydrate, 6 g fibre, 8 g sugars, 12 g protein, 22% DV vitamin A, 40% DV vitamin C, 10% DV calcium, 30% DV iron.


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