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Healthy Recipes

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Silken Tomato SoupSilken Tomato Soup

Prep Time: 15 min
Cook Time: 15 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Tofu has a reputation among many Westerners for blandness, but it can be a taste sensation when combined and cooked with flavorful ingredients and appropriate seasonings.

Makes 4 servings


2 teaspoons grapseed, canola or olive oil
1 medium onion, diced
2 large tomatoes, diced, or 1 10-ounce can chopped tomatoes
1 large or 2 small fresh basil leaves, chopped, or ½ teaspoon dried basil
1 10½-ounce package silken tofu
2 tablespoons tomato paste, or more to taste
½ cup soy milk or low-fat dairy milk
½ cup broth (mushroom, vegetable or chicken)
½ teaspoon salt or equivalent salt substitute
½ teaspoon white or black pepper

Optional topping for added color and texture: corn kernels, green peas or chopped green onions.


  1. In a saucepan, heat the canola oil, add the onions and cook until onions are glistening and opaque. Add tomatoes and continue cooking for about 10 minutes, stirring occasionally to prevent sticking.
  2. Turn off heat and pour tomato—onion mixture into a blender or food processor; add tofu, tomato paste, soy milk, broth, salt and pepper and purée until smooth and creamy. Taste and adjust seasonings, if needed. You may want to add more tomato paste or soy milk to adjust for flavor or consistency.
  3. You can heat and serve the soup immediately or store it in the refrigerator for two or three days. The soup may become thicker after chilling, so add a little more soy milk or broth for desired consistency.

Serving Suggestions:

  • For added flavor, add sun-dried tomatoes or roasted red peppers.
  • Use other herbs such as tarragon, sage or thyme.
  • Vary the vegetables to make other "cream" soups, such as broccoli, spinach or butternut squash.
  • You can also make a typical "creamed" vegetable, such as cream of spinach or creamed corn, by decreasing the amount of liquid in the recipe.

Nutrition at a Glance (per serving):
Calories 120
Total fat 5g
Saturated fat 0.5g
Total carbohydrate 10g
Dietary fiber 2g
Protein 7g

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