Leek Tofu and Cheese Soup
Leek Tofu and Cheese Soup - Creamy flavorful soup! Photo: Maren tree nursery
Healthy, because
Even smarter
Nutritional values
The essential oils from the leeks strengthen have a positive effect on our intestinal flora, which strengthens the immune system.
This leek-cheese soup with tofu cubes is suitable for a keto or low-carb diet. Instead of the tofu, you can also add fried soy cutlets.
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 82 μg | (137 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 567 mg | (14 %) | ||
| Calcium | 464 mg | (46 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 20.1 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 7 ozs Tofu
- 3 Tbsps soy sauce
- 2 Tbsps olive oil
- 1 Tbsp Vinegar
- 21 ozs Leeks
- 2 garlic cloves
- 4 sprigs thyme
- 2 Tbsps Coconut oil
- 4 ozs Gouda
- 6 ozs cream cheese
- 2 tsps Mustard
Kitchen utensils
Preparation steps
Cut the tofu into cubes. Mix soy sauce, oil and vinegar into a marinade and leave the tofu cubes to soak for about 30 minutes.
Clean and wash the leek and cut into fine rings, peel and finely chop the garlic. Wash thyme, shake dry and pluck leaves.
Melt 1 tablespoon of coconut oil in a saucepan and sauté the leeks, garlic, and half of the thyme for 1-2 minutes over medium heat. Deglaze with 10 ounces of water and simmer over low heat for about 10 minutes.
Meanwhile, grate the gouda cheese. Stir cream cheese and mustard into the soup.
Heat the remaining coconut oil in a frying pan and fry the tofu cubes for about 5-7 minutes over medium heat.
Stir the grated cheese into the soup, divide into 4 bowls and serve garnished with diced tofu and remaining thyme.
