This is a hearty and comforting soup that takes all of 20 minutes to whip together. It is the perfect little work day meal that stands alone or paired with a simple salad. The anti-oxidant rich spinach and protein rich tofu make it not only hearty but super healthy. I hope you enjoy. As always, I LOVE comments. Diana
Ingredients
- 4 cups vegetable broth
- 3 scallions (cut in small pieces and separate white from dark green)
- 1 bag fresh spinach
- 1 package firm and pressed tofu (cut in small cubes)
- 1/2 tsp. red pepper flakes (more or less to taste)
- 1 tsp. ground black pepper
- 2 tbsp. miso paste
- 1/4 cup Acini di Pepe pasta
- 2 slices Ezekiel bread (cut in crouton size pieces and oven toasted)
Directions
- Bring vegetable broth, white parts of scallions, spinach, red pepper flakes and black pepper to a brief boil then reduce heat and simmer uncovered for 10 minutes.
- Add the cubed tofu, miso paste and pasta and simmer for 10 more minutes. The soup is ready when the pasta is completely cooked. It will swell up into little balls the size of peppercorns. Serve warm and garnish the green scallions and Ezekiel croutons.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
What about Tofu and Glycotoxins?
Dry heat and browning tofu above 250 degrees fahrenheit produces glycotoxins. Glycotoxins are toxic and cause chronic inflammation contributing to various diseases. Adding tofu to soups or cooking it in a casserole or other oven baked dish with moisture is safe. Frying, grilling or cooking on a baking sheet to brown using dry heat is not safe. This holds true for roasted nuts which is why it is always healthier to eat raw nuts.
Pressing Tofu:
Tofu is packaged in water to keep it fresh. Pressing tofu prior to using is important in order to squeeze out the extra water. This makes the tofu even firmer so it will hold its shape without falling apart when cooking. It also improves the texture and allows the tofu to absorb the flavors of your dish better. Tofu should be pressed a minimum of 30 minutes, but I have found the longer it is pressed the more water is released. So long as I am not pressed for time, no pun intended, I prefer to press overnight. This is the press that I use. It is sturdy, easy to clean and really gets the job done!
Don’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further.
Can Tofu be Frozen?
Yes, it can be frozen in its original packaging or after being pressed and placed in a freezer container or bag. Freezing actually further improves the texture by making it spongier and “meat-like.” If you prefer silkier tofu then freezing would not be a good idea. Frozen tofu will change from its original cream color to amber (the color of soybeans). This is normal. Tofu can be left in the freezer for 3 months. It only lasts in the refrigerator for 3 – 5 days once opened.