Two a Healthy Life

One couple on a mission to become healthy


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Curry Tofu Spinach Soup

I wanted to make a quick soup with tofu because we need to start getting more protein in our diet. Per serving this soup has over 28g of protein and about 220 calories.

I used spinach instead of baby bok choy because I realize it may not be easy to get in the mid-west or Europe. However – feel free to use bok choy if you can find it.

Ingredients:

3 cup low sodium vegetable or chicken stock

1 cup thinly sliced white onion (about ¼ of a medium onion)

2.5 cups baby spinach

1 cup sliced shitake mushrooms.

3oz. Organic firm tofu (1/4 inch cubes)

¼ tsp. Sriracha (or more depending on your taste)

2 tsp. red curry

Directions:

1. Add chicken stock and onion to a medium saucepan and bring to boil over high heat

2. Once broth is boiling turn heat to low and add sriracha / red curry – stir till combined.

3. Add sliced mushrooms and cubed tofu.

4. Once mushrooms are done (about 2 minutes) add spinach and stir till spinach is wilted and tender.

5. Serve.

(Makes one large serving)

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Healthy Mexican Inspired Veggie Soup

 

 

Nathaniel and I used to eat fideo a lot. For those of you who don’t know, fideo is a Mexican soup that has pasta in it. Since step one of making fideo is stir-frying the noodles we haven’t had it since I moved back to California.

I wanted to make a healthier soup that had all the flavors of fideo in it: onions, cilantro, garlic, tomato etc. and this is what I came up with.

Also- I made the decision to use canned beans and corn for convenience to our readers. I understand sorting and cooking beans for hours is something I am used to doing but that many of you are not.

Makes 4-6 servings.

At 4 servings (using chicken broth) it is 217 calories per serving with only 2.25g fat

Next time I am going to make it with vegetable broth.

If you aren’t counting calories as much as we are corn tortilla quesadillas and avocado would make a nice side.

Ingredients:

½ Tbsp. Olive Oil

1 small onion diced

4 small zucchini cut into bite sized pieces

Handful of cherry tomatoes cut in half

1 tbsp. of loosely packed and torn cilantro

15 oz. can Black Beans (drained)

15 oz. can corn (drained)

8 oz. tomato sauce

32 oz. chicken or vegetable broth

½ tsp. Chipotle Chili Powder (or something else you prefer like cayenne)

2.5 tsp. garlic salt

**Suggested but not necessary: Limes can be served on the side

  1. Heat ½ tsp Olive Oil on medium heat in a large pot. Once hot add onions and stir frequently.
  2. Once onions are soft add all other ingredients to the pot – turn up heat and bring to a boil
  3. Remove from heat once zucchini is tender (less than 10 min.).
  4. Blend half of soup and then pour back into a pot – let cool slightly and serve.