1 lb. tofu
3 T. soy sauce
1-1/2 t. garlic powder
2 T. olive oil
1 onion, chopped
1 garlic clove, minced
1 large carrot, sliced
1 5-inch zucchini, sliced
1 28-ounce can stewed tomatoes
4 c. water
2 c. tomato juice
2 t. basil
1 t. oregano
1/4 t. garlic powder
1/2 t. salt
3 oz. tiny pasta (shells, bows, etc.)
1 15-oz. can kidney beans


Freeze tofu; thaw, and cut into 1/2-inch chunks. Heat oven to 350 deg. F. Mix soy sauce and garlic powder; squeeze into tofu chunks. Bake on oiled cookie sheet for 10 minutes; turn and bake for 5 minutes. Set aside. In sauce pan, sauté onion and garlic in oil; add carrots and zucchini and continue sautéing until crisp-tender. Add tomatoes, water, tomato juice, seasonings, and simmer for 10 minutes. Add pasta and simmer for 5 more minutes; add beans and browned tofu chunks. Heat through. Serve hot. Serves: 10 one-cup servings.

Nutritional Information:

Calories per serving: 152; protein: 8 grams; carbohydrate: 25 grams; fat: 4 grams; cholesterol: 0 milligrams.