Tofu Veggie Soup

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Recently, I’ve been making a bunch of different soups since it’s getting a bit chilly here in LA! I really believe that I wasn’t made for any temperature under 70 F. Boots, scarves & especially heaters have been my best friends to survive in this SoCal “cold weather”. I don’t know how people in NorCal & the East Coast do it. I can’t do it. I’m SO glad I got over my two month cold (lasted the whole November-December).

I’m going to make it a goal to post at least 1-2 times/week starting in February. I want to be more active on this blog and share more of my recipes/workout/mealplan tips.

School has been busy because I’m finishing up my last two quarters as well as applying to my dietetic internships due Feb 15. I need to work on my Personal Statement, Resume & References. This quarter has been rough on me so far because of these apps on top of my workload. I’m taking Medical Nutrition Therapy as well as Advanced Nutrient Metabolism. Taking both of these classes together is hard but it was inevitable for me. There wasn’t any other choice. I can do it though! Week 3/Week 10 is now done. Week 4 is my first Metabolism exam. Wish me luck!

Working out keeps me sane in times of stress. It wakes me up in the morning and gives me energy to study & to stay motivated. Thank you endorphins!


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Cold weather = Hot Soup Weather.

I have a staple soup recipe I always start off with and alter it as desired when I cook. It just depends on what I feel like adding at the time. I love soup because it’s simple. It can be done all in one pot. However, the thing with soup is you need to time when you put your ingredients in. If you put in an ingredient that cooks quickly first, it’ll turn soggy or even break apart into small bits by the time all the other ingredients are done cooking.

This recipe is very simple and starts with only several ingredients you can easily find at any grocery store. The first 6 ingredients is my soup base. The ingredients after is what I added to make this delicious flavorful Tofu Veggie Soup. So so yummy!

Recipe Yields: 2 cups
Serves 1-2
Time: ~10 minutes


  • 2 cups Broth/Stock (I prefer stock)
    • I used Pacific Turkey Bone Stock because I love the protein content
    • 9g protein/8 oz cup!!
  • 2 tsp Extra Virgin Olive Oil
  • 2 Minced Garlic cloves
  • 1/8 tsp Oregano
  • 1/4 tsp Basil
  • Salt & Pepper to taste
  • 1 large Sweet Potato (chopped up)
  • 1/2 cup Extra Firm Tofu – (cubed)
  • 1/4 cup Unshelled Edamame
  • 4 Small/2 Large Scallops
  • 1/4 cup Shredded Carrots
  • 1/4 cup Mini Grape Tomatoes
  • 1/4 cup Cauliflower
  • 2 cups Raw Spinach

I love to add a variety of veggies & protein because it brings out more flavor in the soup!


  1. Turn stovetop on medium heat.
  2. Add a small splash of olive oil with minced garlic into your pot & saute for 1-2 minutes until slightly brown.
  3. Add in broth, oregano & basil and stir together.
  4. When soup turns into a small boil, add your scallops + chopped up sweet potatoes.
  5. When soup boils again, turn down to lower heat.
  6. Add tofu, edamame, shredded carrots, grape tomatoes & cauliflower.
  7. Continue to mix the soup to throughly cook all ingredients.
  8. When all the vegetables are cooked, stir in raw spinach (spinach cooks very quickly).
  9. Finish it up by adding olive oil, salt & pepper to taste. Give it several stirs and your soup is ready!

Enjoy! 🙂 Sometimes I mix in 1/2 a cup of cooked quinoa after pouring my soup into a separate bowl. You can also have this with a side of warmed up pita bread, soup crackers or a dinner roll!

Nutrition Facts (Whole Recipe):
Calories: 439 calories
Fat: 17 grams
Carbs: 46 grams
43 grams
Dietary Fiber: 15 grams
Sugar: 12 grams 


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