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.

Georgia E. Hodgkin, Ed.D., R.D., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.

Post Author: admin