Spinach and Tofu Soup

Spinach Soup - Vegan and Gluten-Free

If you’ve been around here a while, you may know that most of my favorite foods include the word “cream”.  As in:

Cherry Vanilla Ice Cream

Creamy Spring Soup

Creamy Tapioca Pudding

Creamy Mashed Potatoes

Creamy Broccoli Soup

Creamy Vegan Fettuccine

Creamy Potato and Kale Soup

Creamy Mexican Potato Salad

Vegan Sour Cream

Even my healthy fruit salad gets a cream put on top of it!

As a child, my favorite foods were pudding, ice cream, and sour cream.  Who am I kidding? These are still my favorite foods. I’ve just learned how to make them a bit healthier.

So, anyway, I was really surprised at how much I liked this Spinach Soup.  No cream. No blender. Just a simple soup that is surprisingly satisfying.

Spinach Soup - Vegan and Gluten-Free

About Cooking Garbanzo Beans

In this soup, I like using garbanzos that I’ve cooked in a crock-pot or Instant Pot. Canned garbanzos are sometimes not very tender, but the soft, richly-flavored, slow-cooked garbanzos go so well in this soup.

I just put my garbanzo beans in my crock-pot the night before and the next day they are tender and delicious … ready to be used in this recipe and then later in the week in this flavorful Greek Garbanzo Salad.

How to cook beans in a slow cooker or crock pot

Spinach and Tofu Soup

A simple, satisfying soup. Add some bread and you have a hearty, nourishing meal.
Prep Time 22 minutes
Total Time 22 minutes
Course Soup
YIELD 4 servings
All recipes on jenniferskitchen.com are property of jennifer’s kitchen and cannot be republished without written permission.


  • 1 14-ounce block extra-firm, water-packed tofu
  • 3 medium yellow onions, diced
  • 1 tablespoon olive oil
  • 2 medium carrots, diced
  • 1/2 medium red bell pepper, diced
  • 6 cloves garlic, minced
  • 6 – 7 cups water - or vegetable broth – Amount depends on how soupy you like your soup.
  • 3 1/2 teaspoons dried basil
  • 3 1/2 teaspoons granulated onion
  • 2 teaspoons dried parsley
  • 1 teaspoon dried oregano
  • 1 teaspoon granulated garlic
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon dried dill weed
  • 1/4 teaspoon dried rubbed sage
  • 1/8 teaspoon dried ground rosemary
  • 1 pinch sweet paprika
  • 1 1/2 teaspoons salt
  • 1 1/2 cups canned diced tomatoes - I like “etite diced tomatoes.
  • 10 – 12 ounces fresh baby spinach leaves
  • 1 1/2 cups cooked chickpeas (garbanzo beans)


  • Gently squeeze excess water out of tofu. (I do this by wrapping tofu in a clean kitchen towel and pressing on all sides. You can also use a tofu press.)
  • Cut tofu into bite-size cubes (5/8-inch) and place on oiled baking sheet. Place in oven and bake at 400°F for 15 to 18 minutes or until tofu begins to appear golden on the bottom.
  • Meanwhile, in a soup pan, sauté onion in oil over medium heat until onions are very soft and translucent, stirring often (about 8 minutes). Do not sauté on high; you want the onions to cook slowly.
  • Add carrots, and continue to sauté for 4 minutes. Onions should begin to brown; you may need to increase heat slightly.
  • Add garlic and bell pepper, and sauté for 1 more minute.
  • Add water or broth and turn heat to high.
  • Stir in seasonings and tomatoes. Cover, and bring to boil.
  • When soup comes to a boil, remove lid and stir in spinach, chickpeas, and tofu.
  • Reduce heat and simmer for 3 to 4 minutes or until spinach is tender. Serve hot.

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  1. I made this soup for the 2nd time over the course of 2 months. It is very hearty and comforting. Thanks for the recipe!

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