Diet & Healthy
Chicken Breast and Vegetable Tofu Soup for Dieting
Prep
15 min
Cook
20 min
Servings
3
Level
Easy
This warm soup, packed with protein and fiber, is perfect for anyone on a diet who still wants to eat until they're full without feeling guilty. The broth is light and savory, made from natural chicken stock, combined with soft tofu and a variety of fresh vegetables that keep you feeling full longer. Low in calories, low in oil, but still bursting with flavor thanks to just the right blend of spices.
🧂 Ingredients
🍽️ Servings: 3
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 200 grams boneless chicken breast
- 2 blocks white tofu
- 1 piece carrot
- 10 pieces green beans
- 100 grams cabbage
- 100 grams button mushrooms or straw mushrooms
- 3 cloves garlic
- 3 cloves shallots
- 2 inch piece ginger
- 2 stalks scallions
- 2 stalks celery
- 800 ml water
- 1/2 tsp salt
- 1/4 tsp ground pepper
- 1 tsp mushroom seasoning or low-sodium chicken bouillon
- 1 tsp olive oil, for sautéing
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👩🍳 Instructions
- 1 Wash the chicken breast thoroughly, then cut into small cubes so it cooks quickly and is easy to eat.
- 2 Cut the tofu into cubes, slice the carrot thinly on the diagonal, cut the green beans into 2-3 cm pieces, roughly shred the cabbage, and halve the mushrooms if they're large.
- 3 Finely mince the garlic, shallots, and ginger.
- 4 Heat the olive oil in a pot over medium heat, then sauté the garlic, shallots, and ginger until fragrant, about 1-2 minutes.
- 5 Add the chicken breast pieces and stir until they change color and are half cooked.
- 6 Pour in the water and bring to a boil over medium heat, stirring occasionally so the chicken cooks evenly.
- 7 Once boiling, add the carrot and green beans first, and cook for 3-4 minutes.
- 8 Add the tofu, mushrooms, and cabbage, then cook for another 3-5 minutes until the vegetables are cooked but still slightly crisp.
- 9 Season with salt, pepper, and mushroom seasoning, then taste and adjust as needed.
- 10 Finally, add the sliced scallions and celery, stir briefly, then turn off the heat.
- 11 Serve the soup while warm as a filling lunch or dinner menu.
💡 Tips
• Use skinless chicken breast to keep the fat content lower and make it more diet-friendly.
• Don't overcook the vegetables so their nutrients and texture stay intact, especially the green beans and carrots.
• If you want to feel fuller without adding significant calories, add more tofu or mushrooms instead of rice.
• This soup can be stored in the fridge for up to 2 days, making it great for your weekly diet meal prep.
📊 Nutrition Facts / serving
185 kkal
Calories (kcal)
20 gramg
Protein
6 gramg
Fat
12 gramg
Carbs
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