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  1. Meal plansMeal plans
  2. Creamy Green…& Smoky TofuCreamy Green Pea Soup with Carrot, Celery, Cilantro & Smoky Tofu
Creamy Green Pea Soup with Carrot, Celery, Cilantro & Smoky Tofu

Creamy Green Pea Soup with Carrot, Celery, Cilantro & Smoky Tofu

665 calories•30 min

Ingredients

  • carrots2 medium
  • celery2 sticks
  • chicken or vegetable broth24 fl oz
  • cilantro½ small bunch
  • extra firm tofu1 (12 oz) pkg
  • frozen peas1 ½ cups
  • garlic1 clove
  • heavy whipping cream4 fl oz
  • yellow onion½ medium
  • black pepper¼ tsp
  • cornstarch1 tbsp
  • cumin, ground⅛ tsp
  • pure maple syrup1 tsp
  • salt¾ tsp
  • smoked paprika1 ¼ tsp
  • soy sauce5 tsp
  • toasted sesame oil4 tsp

Nutrition Facts

  • Fats57%
  • Carbs24%
  • Proteins19%
665Calories
Total fat44g
Net Carbs32g
Protein34g
Sugars15g

Cookware

  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Vegetable Peeler
  • Stirring Spoon
  • Nonstick Skillet
  • Mixing Bowls
  • Whisk or Fork
  • Tongs
  • hand blender (optional)
  • Potato Masher
  • Medium Saucepan
  • Ladle
  • Garlic Press
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Cut tofu in half along the long side. Sandwich tofu between clean towels or paper towels and place on a baking sheet pan. Place a cutting board with something heavy on top and set aside to press out excess water.

    • 1 (12 oz) pkg extra firm tofu
  • STEP 2

    Wash and dry the fresh produce.

    • 2 medium carrots
    • 2 sticks celery
    • ½ small bunch cilantro
  • STEP 3

    Peel, trim, and small dice carrots. Place in a medium bowl.

  • STEP 4

    Trim and small dice celery. Add to the bowl with the carrot.

  • STEP 5

    Preheat a medium saucepan over medium-high heat.

  • STEP 6

    While the pan heats up, peel, halve, and small dice onion; peel and mince garlic. Add both to the bowl.

    • ½ medium yellow onion
    • 1 clove garlic
  • STEP 7

    Once the pan is hot, add oil and swirl to coat the bottom. Add veggies, garlic, and spices; cook, stirring occasionally, until tender, 5-7 minutes. (Reserve bowl for the next step.)

    • 2 tsp toasted sesame oil
    • ¼ tsp smoked paprika
    • ½ tsp salt
    • ¼ tsp black pepper
    • ⅛ tsp cumin, ground
  • STEP 8

    Meanwhile, place cornstarch, soy sauce, maple syrup, smoked paprika, and salt in the reserved bowl. Whisk to combine the marinade.

    • 1 tbsp cornstarch
    • 2 tsp soy sauce
    • 1 tsp pure maple syrup
    • 1 tsp smoked paprika
    • ¼ tsp salt
  • STEP 9

    Large dice tofu. Add to bowl with marinade and toss to coat.

  • STEP 10

    Preheat a skillet over medium-high heat.

  • STEP 11

    Once the skillet is hot, add oil and swirl to coat the bottom. Add tofu (leaving any excess marinade in the bowl) and pan-fry, turning occasionally, until browned and crispy, 7-8 minutes. Wipe bowl clean with paper towels, then return cooked tofu to the bowl.

    • 2 tsp toasted sesame oil
  • STEP 12

    While the tofu is cooking, add broth and peas to the pan with the veggies; stir to combine the soup and bring to a simmer. Once simmering, reduce heat to medium and continue to cook, stirring occasionally, until veggies are very tender, about 5 minutes.

    • 1 ½ cups frozen peas
    • 24 fl oz (3 cups) chicken or vegetable broth
  • STEP 13

    Meanwhile, shave cilantro leaves off the stems; discard stems and mince the leaves.

  • STEP 14

    When the soup is done, use a potato masher to crush the veggies. Alternatively, use a blender if you prefer a smoother soup. Add cilantro (reserving a small handful for serving), cream, and soy sauce, then stir to combine. Remove from heat.

    • 4 fl oz (½ cup) heavy whipping cream
    • 1 tbsp soy sauce
  • STEP 15

    To serve, divide soup between bowls; top with the smoky tofu and reserved cilantro. Enjoy!

Creamy Green Pea Soup with Carrot, Celery, Cilantro & Smoky Tofu

Creamy Green Pea Soup with Carrot, Celery, Cilantro & Smoky Tofu

665 calories•30 min

Ingredients

  • carrots2 medium
  • celery2 sticks
  • chicken or vegetable broth24 fl oz
  • cilantro½ small bunch
  • extra firm tofu1 (12 oz) pkg
  • frozen peas1 ½ cups
  • garlic1 clove
  • heavy whipping cream4 fl oz
  • yellow onion½ medium
  • black pepper¼ tsp
  • cornstarch1 tbsp
  • cumin, ground⅛ tsp
  • pure maple syrup1 tsp
  • salt¾ tsp
  • smoked paprika1 ¼ tsp
  • soy sauce5 tsp
  • toasted sesame oil4 tsp

Nutrition Facts

  • Fats57%
  • Carbs24%
  • Proteins19%
665Calories
Total fat44g
Net Carbs32g
Protein34g
Sugars15g

Cookware

  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Vegetable Peeler
  • Stirring Spoon
  • Nonstick Skillet
  • Mixing Bowls
  • Whisk or Fork
  • Tongs
  • hand blender (optional)
  • Potato Masher
  • Medium Saucepan
  • Ladle
  • Garlic Press
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Cut tofu in half along the long side. Sandwich tofu between clean towels or paper towels and place on a baking sheet pan. Place a cutting board with something heavy on top and set aside to press out excess water.

    • 1 (12 oz) pkg extra firm tofu
  • STEP 2

    Wash and dry the fresh produce.

    • 2 medium carrots
    • 2 sticks celery
    • ½ small bunch cilantro
  • STEP 3

    Peel, trim, and small dice carrots. Place in a medium bowl.

  • STEP 4

    Trim and small dice celery. Add to the bowl with the carrot.

  • STEP 5

    Preheat a medium saucepan over medium-high heat.

  • STEP 6

    While the pan heats up, peel, halve, and small dice onion; peel and mince garlic. Add both to the bowl.

    • ½ medium yellow onion
    • 1 clove garlic
  • STEP 7

    Once the pan is hot, add oil and swirl to coat the bottom. Add veggies, garlic, and spices; cook, stirring occasionally, until tender, 5-7 minutes. (Reserve bowl for the next step.)

    • 2 tsp toasted sesame oil
    • ¼ tsp smoked paprika
    • ½ tsp salt
    • ¼ tsp black pepper
    • ⅛ tsp cumin, ground
  • STEP 8

    Meanwhile, place cornstarch, soy sauce, maple syrup, smoked paprika, and salt in the reserved bowl. Whisk to combine the marinade.

    • 1 tbsp cornstarch
    • 2 tsp soy sauce
    • 1 tsp pure maple syrup
    • 1 tsp smoked paprika
    • ¼ tsp salt
  • STEP 9

    Large dice tofu. Add to bowl with marinade and toss to coat.

  • STEP 10

    Preheat a skillet over medium-high heat.

  • STEP 11

    Once the skillet is hot, add oil and swirl to coat the bottom. Add tofu (leaving any excess marinade in the bowl) and pan-fry, turning occasionally, until browned and crispy, 7-8 minutes. Wipe bowl clean with paper towels, then return cooked tofu to the bowl.

    • 2 tsp toasted sesame oil
  • STEP 12

    While the tofu is cooking, add broth and peas to the pan with the veggies; stir to combine the soup and bring to a simmer. Once simmering, reduce heat to medium and continue to cook, stirring occasionally, until veggies are very tender, about 5 minutes.

    • 1 ½ cups frozen peas
    • 24 fl oz (3 cups) chicken or vegetable broth
  • STEP 13

    Meanwhile, shave cilantro leaves off the stems; discard stems and mince the leaves.

  • STEP 14

    When the soup is done, use a potato masher to crush the veggies. Alternatively, use a blender if you prefer a smoother soup. Add cilantro (reserving a small handful for serving), cream, and soy sauce, then stir to combine. Remove from heat.

    • 4 fl oz (½ cup) heavy whipping cream
    • 1 tbsp soy sauce
  • STEP 15

    To serve, divide soup between bowls; top with the smoky tofu and reserved cilantro. Enjoy!

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