Lentil and Tofu Soup


Geoffrey Zakarian

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If your Crohn’s is aggravated by red meat but you’re tired of poultry and fish, this yummy soup is the perfect meat-free way to get some protein. It’s simple to prepare, jam-packed with flavor and nutrients, and really hits the spot on a cold, rainy day.

Yields: 10 servings


  • ¼ cup extra virgin olive oil

  • ½ each Spanish onion, sliced

  • 2 cups carrots, sliced

  • 3 cloves garlic, sliced

  • 6 leaves sage, minced

  • 2 sprigs rosemary, minced

  • 8 ounces lentils, soaked overnight

  • 2 quarts vegetable stock

  • 1 cup silken tofu

  • 2 tablespoon red wine vinegar

Method of Preparation:

1. In a 4 quart sauce pan, heat the olive oil over medium flame. 

2. Add the onion, carrots, garlic, sage, and rosemary. Cook the aromatics over medium heat until softened, about 6 minutes. 

3. Add the lentils and continue to stir. Add the vegetable stock and bring to a simmer. Season with salt and pepper to taste. Cook the mixture until the lentils are very soft.

4. Puree the mixture with the vinegar and tofu, and re-season as needed. Serve hot.

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Medical Reviewers: William C. Lloyd III, MD, FACS; Rachel Baer, RD, LD Last Review Date: Mar 10, 2016

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