Curried Vegetable And Tofu Soup
|Polyunsaturated oil||1 Tablespoon|
|Onion||1 Large, chopped|
|Garlic||1 Clove (5 gm), crushed|
|Ground cumin||1 Teaspoon|
|Ground coriander||1 Teaspoon|
|Ground turmeric||1 Teaspoon|
|Chilli powder||1⁄2 Teaspoon|
|Cauliflower||1⁄2 Small, cut into small florets|
|Carrot||1 , diced|
|Potato||1 Large, diced|
|Zucchini||1 , sliced|
|Vegetable stock||1 Liter (4 cups)|
|Tofu||250 Gram, drained, pressed and cut into cubes|
|Canned corn kernels||320 Gram (no added salt)|
|Freshly ground black pepper||To Taste|
|Chopped fresh dill||3 Tablespoon|
1.Heat oil in a large saucepan and cook onion, garlic, cumin, coriander, turmeric and chilli powder for 4-5 minutes.
Stir in cauliflower, carrot, potato, zucchini and stock.
Bring to the boil.
Reduce heat, cover and simmer for 15-20 minutes or until vegetables are tender.
2.Using a slotted spoon remove 1 cup of cooked vegetables and puree in a food processor or blender.
3.Stir puree, tofu and corn into soup and heat gently for a further 4-5 minutes.
Season to taste with pepper.
Sprinkle with dill to serve.
Serving size: Complete recipe
Calories 1082 Calories from Fat 253
% Daily Value*
Total Fat 29 g43.9%
Saturated Fat 3.6 g18.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2929.4 mg122.1%
Total Carbohydrates 182 g60.7%
Dietary Fiber 39.6 g158.3%
Sugars 47.9 g
Protein 39 g77.2%
Vitamin A 297.2% Vitamin C 510.8%
Calcium 48.3% Iron 84%
*Based on a 2000 Calorie diet