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Vegan Keto, Eco-Atkins, Pegan, and Low Carb Plant-Based Recipes

Vegan Keto Tofu Noodle Soup (gluten-free, instant pot version)

Vegan Keto Tofu Noodle Soup (gluten-free, instant pot version)

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One of the questions I find in my inbox a lot is, “what do you eat when you’re sick?” My answer is usually just long the lines of “whatever I can manage,” but I thought I’d actually post one of my go-toย  soup recipes for when I’m feeling sick, so that maybe it can help a few of you out! This vegan keto tofu noodle soup recipe is for the instant pot, but you can make it on the stove top as well. I just like the instant pot for recipes when I’m under the weather, as it lets me cook without actually having to babysit the food.

This recipe is super (soup-er, eh?) simple to make, and is really filling. It’s also made with really basic ingredients that you probably already have in your fridge:

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  • tofu
  • celery
  • carrots
  • cabbage
  • vegetable broth
  • shirataki noodles
  • olive oil
  • ginger, garlic and some herbs

As you may have guessed, this recipe is pretty mutable. Because this is a “when I’m sick” recipe, it’s not really something I plan for. Similarly, if I don’t have a particular ingredient, I’m not going to go to the store to get something…I’m just going substitute it with something I do have on hand. Usually, I have fresh parsley and scallions on hand, as well as freeze-dried poultry spice mix, so this list is what goes into this soup most often. But, you can use whatever you have in the fridge! Some other suggestions for vegetables you could substitute in are:

  • beets
  • radishes
  • zucchini or summer squash
  • winter squash
  • celery root
  • cauliflower
  • broccoli
  • spinach, kale or other greens

As for vegetable broth, I tend to use Better Than Bouillon, instead of an actual pre-packaged broth. I find that I never use the full amount of broth that’s in the container, and always end up having leftovers that sit around my fridge forever, so making broth from the Better Than Bouillon works better for me.

Notes on Making Vegan Keto Tofu Noodle Soup (gluten-free, instant pot version)

  • Like I mentioned above, instead of just using straight vegetable broth, I tend to make the broth as I go with Better Than Bouillon. It’s just easier.
  • I like to use sprouted tofu, because it’s much easier on my digestion. It also happens to be lower in carbs. The one I used here is from a company called Wildwood, but I know Trader Joe’s makes one as well!
  • If you don’t want to make this in an instant pot, you can just add everything to a lidded pan and cook for 20-25 minutes, covered, until the vegetables are tender.
  • Like I mentioned above, you can really substitute the vegetables for any others you may have in your fridge. This is just what I tend to go with, because I always have those veggies on hand.
  • To season this, I used 1 tbsp of poultry seasoning and garnished with fresh parsley and scallions, but you could use whatever you like best.
  • While I strive to provide accurate nutritional information, various brands and types of ingredients may have differing nutritional values. So, your calculations may vary.

Vegan Keto Tofu Noodle Soup (gluten-free, instant pot version)

Print Recipe
This warm, nutrient-dense soup is my go-to meal when I'm feeling sick! It's easy to make and always makes me feel better. The recipe is also very adaptable to whatever you have on hand.
Course Soup
Cuisine vegan keto
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Servings 3
Calories 168

Ingredients

  • 1 tbsp olive oil
  • 1/2 block ~7oz/~200g sprouted tofu, cubed
  • 2 large stalks ~130g celery, sliced
  • 1 large ~75g carrot, sliced
  • 2 cups ~140g shredded cabbage
  • 1 7- oz 198-g package shirataki noodles
  • 2 cups vegetable broth
  • 1 cup water
  • 1 tbsp poultry seasoning blend or seasoning of choice
  • 1 tsp fresh grated ginger
  • 1 tsp crushed garlic

Garnish suggestions

  • salt and pepper to taste
  • scallions
  • parsley
  • chives
  • additional grated ginger3

Instructions

  • Add all ingredients to your instant pot or other pressure cooker, stir to mix around a little bit. Close the IP, making sure the vent is set closed as well, and set to pressure cook on high for 5 minutes. Let the instant pot vent naturally before carefully removing the lid. Seasoning with salt and pepper and garnish as desired

Notes

Cook time does not include instant pot venting time. To cook this on the stovetop, combine all ingredients in a lidded pan and cook on medium-low heat for 20-25 minutes, until vegetables are tender.

Nutrition

Calories: 168kcal | Carbohydrates: 5.6g | Protein: 10.3g | Fat: 9.3g | Fiber: 4.7g


3 thoughts on “Vegan Keto Tofu Noodle Soup (gluten-free, instant pot version)”

  • I love this soup. Have made it many many times. Tonight I experimented with it.
    I added broccoli, olives, olive juice, smoked paprika, liquid smoke, Lakanto Maple flavored syrup….roasted basil and garlic tomato sauce.