Diabetes Recipes

Tofu Soup with Rice

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Tofu Soup with Rice

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Nutrition Facts

Makes: 8 Serving(s)

Amount Per Serving

Calories: 180

Total Fat: 3g

Saturated Fat: 0.5g

Cholesterol: 0mg

Sodium: 85mg

Total Carbohyrdates: 28g

Dietary Fiber: 3g

Sugars: 5g

Protein: 12g

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Make this for: Lunch

Category: Soups & Stews

This Recipe Makes: 8 Serving(s)


You can substitute bulgar, a crunchy, nutty wheat grain, for the rice in this recipe. However, bulgur is not gluten free. (NOTE: Silken firm tofu used)

What you'll need

  • 6 cup low-sodium chicken, beef, or vegetable broth
  • 6 cup mung bean sprouts
  • 1/2 cup scallions
  • 2 cup cilantro
  • 2 tbsp. mint
  • 1 cup fresh basil leaves
  • 1 tbsp. chili oil or hot pepper sauce
  • 2 med lemons with juice squeezed out (keep the juice)
  • 16 oz firm tofu
  • 4 cup cooked sticky white rice


  • Step 1
    Pour the broth into a large saucepan and heat on medium.
  • Step 2
    Mince the sprouts, scallions, cilantro, mint, and basil. In a bowl, toss them well with the chili oil and set aside to let the flavors mingle.
  • Step 3
    Juice the lemons and cut the tofu into 1" cubes.
  • Step 4
    Stir the lemon juice and tofu into the hot broth.
  • Step 5
    Place 1 cup of rice in the bottom of each serving bowl. Spoon the sprout and herb mixture on top of the rice and ladle the broth over the top.

Diabetic Exchanges

  • Starch: 1 1/2
  • Non-Starchy Vegetables: 1
  • Meat/Meat Substitutes: Very Lean: 1