Three Days of Matcha: Creamy Greens Matcha Soup with Tofu Croutons

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*Yawn* everyone knows the many virtues of kale, right? One cup has (blah, blah) only 33 calories yet packs 3 grams of protein. Kale also contains lutein – an important nutrient for eye health – as well as potassium, calcium, zinc, vitamins A, C, K, and brain-loving folate. Although it’s a nutrient powerhouse, it can be difficult to face raw with all of that…chewing involved.

To avoid excessive chewing (or massaging…) I blended fresh kale with creamy potato and coconut milk for a light-flavored and satisfying soup that gets an anti-oxidant and calorie-burning boost from green matcha powder.

There’s still time to enter the Kiss Me Organics Matcha giveaway (one 4-ounce bag of matcha powder) – just scroll to the bottom of this post to enter. And for those residing in the U.S. and Canada, get a 15% discount on Kiss Me Organics matcha powder when ordering through Amazon. Just use the code DYEAF4S8. Offer is valid today through December 15, 2014.

I shared this at the Virtual Vegan Linky Potluck #21.

 

Creamy Greens & Matcha Soup with Tofu Croutons
Serves 4
Simple, delicious, and loaded with nutrients, serve up some Greens & Matcha Soup topped with crispy pan-seared tofu for lunch today!
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
300 calories
25 g
0 g
22 g
7 g
18 g
502 g
915 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
502g
Servings
4
Amount Per Serving
Calories 300
Calories from Fat 181
% Daily Value *
Total Fat 22g
33%
Saturated Fat 18g
91%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 915mg
38%
Total Carbohydrates 25g
8%
Dietary Fiber 3g
12%
Sugars 2g
Protein 7g
Vitamin A
263%
Vitamin C
208%
Calcium
17%
Iron
32%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium onion, chopped
  2. 1 medium potato, peeled and chopped
  3. 3 cloves garlic, minced
  4. 1 heaped teaspoon minced fresh garlic
  5. pinch cayenne pepper
  6. pinch ground black pepper
  7. 5 packed cups chopped fresh kale (or other green)
  8. 4 cups low-sodium vegetable broth
  9. 2 teaspoons matcha powder
  10. 1 cup loose-packed fresh cilantro
  11. 1 13.5-ounce (400mL) can light coconut milk
Instructions
  1. In a medium-sized pot, sauté the onion and potato in a splash of water or vegetable broth. Cook for about 8 minutes, stirring occasionally and adding water/broth as necessary to prevent the vegetables from sticking. Stir in the garlic, ginger, cayenne, and black pepper and sauté for another minute or two.
  2. Stir in the kale and cook for a couple of minutes, then add the vegetable broth. Bring the soup to a boil, turn down heat to gentle simmer, cover and cook for about 30 minutes. Stir in the cilantro and matcha. At this point, I let the soup cool a bit before putting it into a blender - but you could use an immersion blender, too. Either way, the end product should be a silky-smooth.
  3. If you used a blender, return the soup to the pot and stir in the coconut milk. Gently warm to heat through.
  4. Divide soup between four deep bowls and top with tofu croutons(recipe below).
beta
calories
300
fat
22g
protein
7g
carbs
25g
more
an unrefined vegan http://anunrefinedvegan.com/

Creamy Greens Matcha Soup3 LR.jpg Creamy Greens Matcha Soup5 LR.jpg Creamy Greens Matcha Soup6 LR.jpg Creamy Greens Matcha Soup7 LR.jpg

 

Oil-free Tofu Croutons
Serves 4
The perfect topper for this soup - or a big salad!
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Print
Cook Time
15 min
Total Time
40 min
Cook Time
15 min
Total Time
40 min
99 calories
3 g
0 g
6 g
11 g
1 g
139 g
618 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
139g
Servings
4
Amount Per Serving
Calories 99
Calories from Fat 49
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 618mg
26%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
2%
Sugars 1g
Protein 11g
Vitamin A
0%
Vitamin C
4%
Calcium
18%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 14-ounce (397g) package extra firm tofu, pressed for a couple of hours and drained
  2. 1/2 cup low-sodium vegetable broth
  3. 2 Tbsp. tamari or low-sodium soy sauce
  4. 1 tsp. mirin
  5. pinch ground black pepper
  6. pinch smoked paprika
  7. pinch garlic powder
Instructions
  1. Whisk together all of the marinade ingredients (broth through garlic powder) in a shallow baking dish. Cut the pressed tofu into large cubes and add them to the marinade. Toss to coat and let sit for 30 minutes or so. Stir occasionally.
  2. Heat a large cast iron skillet over medium heat. Add the tofu cubes (reserve any marinade), putting them into the skillet so that they don't touch each other. Cook until deeply browned on one side, about 5 minutes. You will know they are ready when they lift easily from the pan and don't stick. Flip the tofu and brown the other side - about 3 minutes. They will brown faster on this side so watch them carefully.
  3. Remove from the pan.
beta
calories
99
fat
6g
protein
11g
carbs
3g
more
an unrefined vegan http://anunrefinedvegan.com/

Creamy Greens Matcha Soup3 LR.jpg Creamy Greens Matcha Soup5 LR.jpg Creamy Greens Matcha Soup6 LR.jpg Creamy Greens Matcha Soup7 LR.jpg

ENTER THE MATCHA GIVEAWAY!

11 thoughts on “Three Days of Matcha: Creamy Greens Matcha Soup with Tofu Croutons

  1. Terri Cole

    It has taken me a few years, but I actually love greens now. I prefer them cooked to raw, even after massaging though. This soup is simply beautiful! Do you have Anna Thomas’ cookbook “Love Soup”? It is vegetarian, not strictly vegan, and uses a LOT of oil, but her soups are incredible. She has an entire section of green soups so I immediately thought of her book when I saw this recipe. Now I have to find some matcha powder so I can make this soup!

    Reply
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