Protein Packed Veggie Soup

This soup combines a wealth of colors and flavors to leave you feeling warm and cozy. The silken tofu and garbanzo beans add protein to make the soup heartier and keep you feeling full. If you can’t find a low-sodium option, or prefer a brand of regular veggie broth, try diluting 3:1 with water to reduce the sodium content. Try serving with my Sweet Potato corn Muffins (link in instructions below)

Ingredients
  

  • 1 1/2 cups chopped carrots
  • 1 large onion , chopped
  • 4 stalks celery , chopped
  • 2 sweet potatoes , cubed
  • 16 oz button mushrooms , cubed
  • 1 yellow squash , sliced in 1/4 inch rounds
  • 5 1/2 cups low-sodium vegetable broth
  • 1 1/2 tsp ground thyme
  • 2 tsp ground oregano
  • 1 tsp ground mustard
  • 1 tsp white pepper
  • 2 bay leaves
  • 1/8 tsp nutmeg
  • 6 oz fresh spinach leaves
  • 2/3 of a 1 lb brick of silken tofu , undrained
  • 1 1/2 cans of garbanzo beans, rinsed and drained (about 21 oz)
  • 1 can corn , rinsed and drained
  • Optional: shredded cheddar cheese

Instructions
 

  • Combine all ingredients through the nutmeg in a large pot. Bring to boil. Reduce heat and simmer for 25-30 minutes or until sweet potato is fork-tender. Take off stovetop and remove bay leaves. Stir in spinach, tofu, chic peas and corn. Pulse with an immersion blender or half at a time in a countertop blender until desired texture (I prefer to leave a bit chunky). Top with a handful of cheddar before serving if desired. Serve alongside these healthy corn muffins: https://virtualrdn.com/sweet-potato-corn-muffins/