Looking for a simple and delicious healthy dinner that comes together in a pot? See this quickly Tortilla Soup with Tofu! ,See a version with chicken here!,
This is also a delicious way to get more servings of veggies in your day! Carrot Beta is rich in carotene and other vitamins (1), High in antioxidants (1) And high in soluble fiber which is shown to slow down the absorption of sugars and starch and is shown to feed its favorable intestine flora (2,
Tori, onion and tomatoes To keep your immune system strong, vitamins, minerals and anti -inflammatory are packed and do your body for you.3, 4, 5,
Protein-rich Tofu Adds about 30 grams of protein, as well as 12 grams of fiber per serving in this recipe so that you can easily fuel and support your training goals.
Black beans Complex is an excellent source of carbs and also contains appropriate amounts of protein. They are high in fiber, which gives them a stable effect on your blood sugar, making them a continuous source of long -lasting energy (6,
I think how easy this recipe is and how versatile soup is normally – feel free to jazz with any additional topping!
Produce: 2 servings
you will need: Measuring knives, cutting boards, bowls, medium pots, cooking spoon, cup and spoon
key, T = spoon; tsp = spoon 
Material:
- 1 teaspoon oil, olive or avocado
- 1 small onion (1/2 cup), chopped
- 1 large carrot (1/4 cup), chopped
- 12 oz additional firm Tofu, Cubed
- 1 teaspoon, chili powder
- 1/2 teaspoon ground cumin
- 2-3 cup vegetable stock
- 1 cup salsa
- 1 t tomato paste
- 1 medium zucchin (1-1 1/4 cup), chopped
- 1/8 cup cilantro or parsley rough
- 6 ounces canned black beans, rinsed and dried
- Salt and pepper to taste
Alternative Topping: Lime squeezed, chopped sitaphal, chopped red onion, chopped waterpil chili, crushed tortilla chips, sour cream
Instruction:
- In a medium -sized pot, heat oil on medium high heat. Add onion, and carrots. Cook until soft, about 5 minutes.
- Add tofu, zucchini, chili powder and cumin and sauce for 1-2 minutes.
- Add vegetable stock, salsa, tomato paste, sealantro and black beans.
- To bring a boil on moderate low heat. Cook for 15-20 minutes until the vegetables are tender.
- Serve in the top and bowl with the weather for taste, alternative topping.
nutrition Facts
I hope you enjoy this recipe! If you make it and how it comes out, then tell me in the comments given below.
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- You will save time After planning to cook the week after the week, and save the time spent on the store because you will know what you really need.
- You will eat healthy With a balanced and delicious food (your choice of all -time or vegetarian menu), which includes all nutrients that you need to fuel your active lifestyle.
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Check it out right here!
- Sharma, Krishna Dutt et al. “Chemical structure, functional properties and processing of carrot-a review.” Food Science and Technology Journal Volume. 49,1 (2012): 22-32. Doi: 10.1007/s13197-011-0310-7 web. https://www.ncbi.nlm.ni.gov/pmc/articles/pmc3550877/
- Slavin, Joan. “Fiber and prebiotics: mechanisms and health benefits.” Nutrients Volume. 5,4 1417-35. 22 April 2013, Doi: 10.3390/NU5041417 Web. https://www.ncbi.nlm.ni.gov/pmc/articles/PMC3705355/
- Martinez-Waldiviso, Damian et al. “The role of zucchini and the role of its specific components in modulation of degenerative processes: genotoxicity, anti-organotoxicity, cytotoxicity and apoptic effects.” Nutrients. July 2017. https://www.ncbi.nlm.ni.gov/pmc/articles/PMC5537869/
- Lee, Kiulin et al. “Health Benefits of Flavonoids from onion: components and their pronunciation antioxidants and anti-neuroinflymetry capacities.” Journal of Agricultural and Food Chemistry Volume. 68,3 (2020): 799-807. Doi: 10.1021/acs.jafc.9b07418. Web. https://pubmed.ncbi.nlm.ni.gov/31893634/
- Paloja P, et al. “Tomato lycopene and inflammatory cascade: basic interactions and clinical implications.” Cur Made Cam. 2010. https://www.ncbi.nlm.ni.gov/pubmed/20491642
- Humble, Donna M. At al. “Glycemic reaction to black beans and chickpeas as part of a rice food: a random cross-over test”. Nutrients. October 2017. Web. https://www.ncbi.nlm.ni.gov/pmc/articles/pmc5691712/
Post Quick Tortilla Soup with Tofu Appeared first Betty Rocker,
