Protein Tomato Tofu Soup Recipe


Who says soup should only be eaten in winter? This is a delicious year-round dish that can be enjoyed as a lunch, dinner or even a snack. And with the unexpected yet delightful additions of agave nectar and protein, it is good to the very last drop!

Prep Time: 50 min

Total Time: 50 min

Servings: 6


  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/2 medium onion, chopped
  • 1 tablespoon chopped fresh garlic
  • 1 tablespoon agave nectar
  • 2 cans (28 oz. each) tomatoes
  • 1 cup water
  • 1 pound soft tofu
  • Toasted whole-wheat bread (optional)


1. In Dutch oven heat oil over medium heat. Add onion. Cook about 5 minutes or until tender, but not brown. Stir in garlic. Cook for 2 minutes more.

2. Add undrained tomatoes, water, agave nectar and salt. Bring to boiling. Reduce heat. Simmer for 10 minutes.

3. Crumble tofu into tomato mixture. Cook about 5 minutes more or until heated through.

4. Use immersion blender to blend mixture until smooth. (Or transfer one portion of the tomato mixture, at a time, to a food processor bowl. Cover and process until smooth.) Serve hot with toasted bread (if desired).