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Feel-Good Recipes

Simple Vegetable, Lentil, and Tofu Soup

Simple Vegetable, Lentil, and Tofu Soup

By Dietitian and Nutritionist Alison Bencke

This heartwarming soup is really easy to whip up on days when you need some comfort in your Crohn's diet plan. Best of all, it makes great leftovers that you can take to work for lunch.

  • Serves 4
  • 1 clove garlic
  • 1 cup pumpkin, diced
  • 1 medium potato, diced
  • 1 medium onion, diced finely
  • 1 medium carrot, sliced finely
  • 1 tablespoon canola oil
  • 6 cups reduced-salt vegetable stock
  • 8 ounces canned red lentils, drained
  • 7 ounces firm tofu, cut into cubes
  • 1 tablespoon cilantro, chopped

Sauté garlic and all the vegetables for 5 minutes in oil, stirring frequently to avoid sticking. Add the vegetable stock and lentils, and let simmer for half an hour. Add tofu just before serving. Sprinkle cilantro on top to serve.

  • Nutrition per serving:
  • Calories 145
  • Protein 15 g
  • Fat 10 g
  • Saturated fat 1 g
  • Fiber 6 g
  • Calcium 310 mg

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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.