Hearty Lentil, Tomato & Tofu Soup

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

Ingredients:

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

Directions:

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.
Add lentils and tomato paste and cook stirring for 2 minutes.
Add vegetable stock and canned diced tomatoes with the juice and bring to boil.
Cover and reduce heat; simmer for about 1 hour or until lentils are tender.
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