Tomato & Tofu Soup

Name: Tomato & Tofu Soup
Cook time: 10 min
Total time: 10 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#vegetarian

#protein

#soup

#calcium

A tangy quick vegetarian soup — tomato broth with soft tofu; refreshing calcium and protein, easy even with low appetite.

MumEat recipe

✨

Nutritional Highlights

🍊

34%

DAILY RDI

Vitamin C

28.8mg

🦴

17%

DAILY RDI

Calcium

171.4mg

💪

16%

DAILY RDI

Protein

11.4g

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Tomato-tofu soup is a refreshing quick vegetarian soup in pregnancy.

🔬 Modern Science

Tofu provides calcium and plant protein; tomato whets appetite and aids iron uptake — light and low-calorie.

⚠️Moderate evidence

🍳

Instructions

3 steps

Fry tomato to a pulp, add water and boil.

Add soft tofu, simmer 5 min.

Season with salt and sesame oil, garnish.

🌿

Full Nutrition Breakdown

🍊Vitamin C

34%(28.8mg)

🩸Iron

11%(3mg)

⚡Zinc

14%(1.6mg)

Calcium

17%(171.4mg)

Protein

16%(11.4g)

Folate

12%(72.7µg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] USDA FoodData Central. Tofu, firm.

Calcium-set tofu is a notable plant calcium and protein source.

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