A few years ago I posted Quickest Meal Ever, out of laziness really. It continues to be a mainstay of my weeknight meals, with a few variations of the protein or vegetable. Because it was such a basic boring recipe, I was surprised by the positive reader response, which makes me realize there are others who share my minimalist cooking techniques, at least during the work week.
I've followed up that recipe with a very fast healthful and yummy soup that I've been eating at least 2-3 times a week, especially since the weather has been freezing! It's a tomato tofu bean broccoli soup that is composed entirely of prepared and frozen items. I know it sounds gross with ingredients you've probably never paired together, but somehow it works!
The base is a low sodium creamy tomato soup from Trader Joe's. If you can't get that, try Campbell's Healthy Request Tomato, which isn't as creamy as Trader Joe's but still works. Frozen broccoli is usually chewy and low in flavor, but its texture is perfect here simmered in the tomato broth. Tofu also can be difficult but again it magically enhances this soup. I'd recommend firm or extra firm tofu, plain or flavored. Today I used a baked sesame seasoned tofu (by the way, I love the Nasoya marinated baked tofus...soo delicious even cold out of the package!). The canned beans are optional but will beef up the fiber, iron, protein and extra heartiness. I didn't need to add any salt or seasonings as the tomato and seasoned tofu infused plenty of zestiness.
Everything is cooked and ready to serve, so simply heat together and eat! You can use this soup as part of a post-holiday "cleanse" or as a filling vegan lunch or dinner. You can add more vegetables or different proteins as desired, or pair with a handful of lentil chips (my review on these Simply 7 Chips is coming next month!) or even a classic grilled cheese sandwich if you need more hearty. This soup is chock full of potassium, protein, fiber and iron while being low in calories and fat. The vitamin C in the tomato soup improves the absorption of iron from the tofu and beans.
Quickest Soup Ever
(Makes one big bowl or 2 smaller servings)
1 can Campbell's Healthy Request Soup (with 1 can water added) or 2 cups Trader Joe's Low Sodium Creamy Tomato Soup
2 cups frozen broccoli (or other green vegetable)
4-6 ounces baked marinated tofu, chopped into cubes
1/2 cup black, cannellini or red kidney beans (or your favorite), drained and rinsed
Bring soup and broccoli to boiling on medium-high heat, and then lower to medium heat. Add chopped tofu and beans into pan and heat through. Stir before serving and enjoy. Yummy even after refrigerating and reheating!