4.5
2 ratings

Rustic Tofu and Vegetable Wild Rice Soup

A hearty soup that’s good any time of year

Recipe Courtesy of House Foods and Amanda Paa

There’s a misconception that “vegetarian” is equal to “bland and flavorless.” This rustic vegetable soup puts that theory to bed. Hunks of carrots, onions, celery, and mushrooms are flavored with fresh thyme and Dijon mustard.

Ingredients

For the Rustic Tofu and Vegetable Wild Rice Soup

  • 2 Tablespoons olive oil
  • 1 Cup diced onion
  • 3/4 Cups diced celery
  • 1 Cup sliced carrots
  • 3/4 Cups chopped mushrooms
  • 3/4 Teaspoons kosher salt
  • 1 Teaspoon oregano
  • 1/2 Teaspoon ground black pepper
  • 3/4 Cups dry wild rice
  • 5 Cups low-sodium vegetable broth
  • 2 Sprigs fresh thyme
  • 1 Tablespoon cornstarch
  • 1 Cup half and half
  • 2 1/2 Tablespoons Dijon mustard
  • 1 Package tofu, such as House Foods firm organic tofu, pressed and cut into 1/2 inch cubes
  • 1/4 Cup fresh minced parsley

Directions

For the Rustic Tofu and Vegetable Wild Rice Soup

In a large dutch oven, heat olive oil over medium-high heat. Add onion and stir, cooking for two minutes. Then add celery, carrots, mushrooms, and salt. Stir to coat, and cook for 8 minutes to soften all the vegetables. Add oregano, black pepper, and wild rice, stirring to combine.

Then add vegetable broth and thyme. Bring to a boil, then reduce heat to a simmer and cover. Cook for 45-50 minutes, until wild rice is popped and tender to the bite.

In a small bowl, whisk together cornstarch and half and half, so there are no lumps. Then whisk in Dijon mustard. Turn heat down on soup so it is not simmering, and slowly add liquid mixture. Stir to combine, then add tofu and gently stir. Let cook for 5 minutes so it thickens. Stir in parsley and serve with crackers or bread.

Nutritional Facts
Servings6
Calories Per Serving238
Total Fat12g19%
Sugar5gN/A
Saturated4g20%
Cholesterol15mg5%
Protein10g20%
Carbs25g8%
Vitamin A232µg26%
Vitamin B120.1µg2.3%
Vitamin B60.2mg11.4%
Vitamin C10mg16%
Vitamin E1mg6%
Vitamin K57µg71%
Calcium196mg20%
Fiber4g15%
Folate (food)52µgN/A
Folate equivalent (total)52µg13%
Iron2mg11%
Magnesium76mg19%
Monounsaturated6gN/A
Niacin (B3)2mg11%
Phosphorus227mg32%
Polyunsaturated2gN/A
Potassium426mg12%
Riboflavin (B2)0.2mg13.2%
Sodium386mg16%
Thiamin (B1)0.1mg8.1%
Zinc2mg14%