Protein-Packed Vegetarian Recipe

Leek Tofu and Cheese Soup

5
Average: 5 (7 votes)
(7 votes)
Leek Tofu and Cheese Soup

Leek Tofu and Cheese Soup - Creamy flavorful soup! Photo: Maren tree nursery

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
433
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie433 kcal(21 %)
Protein21 g(21 %)
Fat35 g(30 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
1 Portion
Vitamin A0.4 mg(50 %)
Vitamin D0.4 μg(2 %)
Vitamin E7 mg(58 %)
Vitamin K82 μg(137 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate180 μg(60 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C37 mg(39 %)
Potassium567 mg(14 %)
Calcium464 mg(46 %)
Magnesium76 mg(25 %)
Iron3.3 mg(22 %)
Iodine22 μg(11 %)
Zinc2.4 mg(30 %)
Saturated fatty acids20.1 g
Uric acid115 mg
Cholesterol48 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces Tofu
3 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon Vinegar
21 ounces Leeks
2 garlic
4 sprigs thyme
2 tablespoons Coconut oil
4 ounces Gouda
6 ounces cream cheese
2 teaspoons Mustard
How healthy are the main ingredients?
Tofusoy sauceolive oilLeekgarlicthyme
Preparation

Kitchen utensils

1 Knife, 1 Bowl, 1 Pot, 1 Grater, 1 Non-stick pan

Preparation steps

1.

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.

2.

Clean and wash the leek and cut into fine rings, peel and finely chop the garlic. Wash thyme, shake dry and pluck leaves.

3.

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.

4.

Meanwhile, grate the gouda cheese. Stir cream cheese and mustard into the soup.

5.

Heat the remaining coconut oil in a frying pan and fry the tofu cubes for about 5-7 minutes over medium heat.

6.

Stir the grated cheese into the soup, divide into 4 bowls and serve garnished with diced tofu and remaining thyme.