Potato and carrot soup with smoked tofu

Potato and carrot soup with smoked tofu: a creamy recipe with potatoes, carrots, onions, parsley and marjoram – hearty, easy for every day and quick to cook.

At a glance

• Serves 3
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 350 kcal per serving
• Protein: 14 g
• Fat: 12 g
• Carbs: 48 g

Ingredients

• 600 g potatoes
• 400 g carrots
• 2 onions
• 200 g smoked tofu
• 1 litre vegetable stock
• 2 tbsp olive oil
• 1 bunch of parsley
• 2 tsp marjoram
• 1 pinch of nutmeg

Method

You’ll need: frying pan · saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Wash and peel the potatoes, carrots and onions and cut them into rough pieces. Chop the parsley and dice the smoked tofu.
2. Heat the olive oil in a saucepan and soften the onions until translucent. Add the potatoes and carrots and cook gently for 2–3 min.
3. Pour in the vegetable stock and season everything with marjoram and nutmeg. Simmer the soup until the potatoes and carrots are soft.
4. Blend the soup until smooth and creamy. If needed, adjust the consistency with a little stock.
5. Briefly toast the smoked tofu in a frying pan without extra oil until lightly browned. Stir the parsley into the soup or scatter it over the top.
6. Ladle the potato and carrot soup into bowls and serve with the smoked tofu and parsley.

Good to know

A soup like this brings you straight back down to earth. It's simple, warm and hearty without feeling heavy. On long days, that's exactly what you want.

Swaps

Smoked tofu → chickpeas (also provide fibre and plant protein). Potatoes → sweet potatoes (provide beta-carotene). Parsley → chives (milder, also provide vitamin K).

Allergens

The recipe contains soya (tofu). Usually fine for children if the smoky flavour is mild; in pregnancy, well-heated ingredients are generally fine.

Dairy-free recipes