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Dinner recipe · from the recipe book

Mediterranean Coconut Tofu Soup with Chickpeas

A light, lemony coconut broth scented with cumin, oregano and garlic, full of golden seared tofu, tender chickpeas, zucchini, red pepper and wilted spinach, finished with fresh dill.

Mediterranean Coconut Tofu Soup with Chickpeas

Ingredients

  • 14 oz400 gFirm tofupressed and cut into 3/4-inch cubes
  • 2 tbsp27 gOlive oil
  • 1 medium110 gYellow oniondiced
  • 4 cloves12 gGarlicminced
  • 2 medium120 gCarrotsdiced
  • 1 medium119 gRed bell pepperdiced
  • 1 medium196 gZucchinicut into half-moons
  • 1 tsp2 gGround cumin
  • 1 tsp1 gDried oregano
  • ¼ tsp1 gGround turmeric
  • 1 tbsp16 gTomato paste
  • 4 cups880 gVegetable broth
  • 1 cup200 gCoconut milk, cannedstirred
  • 1 can, drained254 gChickpeas, canned, drained and rinsed
  • 3 cups loosely packed90 gBaby spinach
  • 2 tbsp30 gLemon juice
  • ⅔ cup sprigs6 gFresh dillchopped
  • ¼ tsp2 gSalt
  • ½ tsp1 gBlack pepper

Steps

  1. Prepare first: press and cube the tofu, dice the onion, carrot and red bell pepper, mince the garlic, slice the zucchini and chop the dill.
  2. Heat half of the olive oil in a Dutch oven over medium-high heat. Add the tofu and sear, turning, until golden on most sides, 8 to 10 minutes. Transfer the tofu to a plate.
  3. Lower the heat to medium and add the remaining half of the olive oil. Add the onion and carrot and cook until softened, about 6 minutes.
  4. Add the garlic, red bell pepper, cumin, oregano and turmeric and stir for 1 minute until fragrant. Stir in the tomato paste and cook 1 minute more.
  5. Pour in the vegetable broth and the coconut milk, add the chickpeas, and bring to a gentle simmer. Cook 10 minutes.
  6. Add the zucchini and simmer until just tender, about 5 minutes. Return the seared tofu to the pot and warm through for 2 minutes.
  7. Stir in the spinach until wilted, then season with the lemon juice, salt and black pepper.
  8. Ladle into bowls and scatter the dill over each serving.

Check labels: Gluten-free when you buy vegetable broth labeled gluten-free.

Contains: Soy. Some brands contain gluten.

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Saved in the Every Helping recipe book on October 24, 2026.

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