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Vegan Tofu Chicken Noodle Soup for the vegan soul. Anyone else remember that book series? Something about chicken noodle soup makes me so nostalgic, and I felt the same nostalgia while enjoying a bowl of this vegan and gluten-free friendly version. Of course, this version is chicken-free, and actually uses tofu in its place. But not just any tofu. Tofu that has been prepared to give it an incredible texture that reminds me a little bit of that stringy texture of chicken.
The beauty of this soup is that the flavours in the broth really come primarily from herbs and spices. The rest of the ingredients we’re using are nearly identical to a traditional chicken soup, so it really comes close in flavour if you ask me. You can also opt to use a vegan chicken alternative of choice, or even chickpeas if you prefer a soy-free option. You can even add other vegetables of choice for a more plant-forward soup.
For the pasta, you can really use any pasta you’d prefer to, but I added some fun gluten free star-shaped pasta, to mimic good old chicken and stars, for added fun. I’ll often use a legume based pasta for some added fiber and protein.
This vegan tofu chicken noodle soup is not only vegan, but also gluten-free,refined sugar free and grain free. The base soup is meal-prep friendly as well. Thanks to the tofu and legume based pasta, it’s also high in protein!
You could batch prepare this soup base, and toss in pasta of choice when ready to eat. It’s a wonderful way to use up leftover pasta, or grains of choice like quinoa, rice or whatever else you’ve got!
We’re using spices, aromatics and flavourful veggies to give this soup all its taste, and many of the herbs we’re using are actually really great for your health too. Sage, rosemary and thyme are a trio of power herbs in my opinion, because they make the best flavour combination and they’re also very protective. These herbs are anti inflammatory and great to enjoy in the winter to ward off the cold and flu.
secrets to success
To prepare our tofu in this recipe, we’re going to do what I like to call the squeeze and freeze procedure. Make sure you’re using extra firm tofu, because we will be pressing it to remove the water and liquid, and then freezing it to end up with a fun texture.
When seasoning and herbing up, it’s always best to rely on taste. As everyone prefers a different intensity of herbs, start with the base recommended herbs and then add more as you see fit. Using ground dry herbs is also an option, but if you have fresh herbs on hand I highly recommend it.
If you’re not a fan of pasta, try quinoa, rice noodles, brown rice, millet, or another favourite grain of choice. I like to use chickpea based pasta, or lentil based pasta for added protein, but it’s completely optional. If you’re not allergic to gluten, go ahead and use your favourite wheat based pasta!
The night before you prepare your soup, prep your tofu. Wrap it in a kitchen towel, then gently press it by laying a heavy object on top for about 10 minutes. You can use a heavy book, or a tofu press if you have one.
Once pressed, slice tofu into small, bite sized cubes and place on a baking tray to freeze overnight. This will create a nice texture to the tofu. Remove from freezer and allow to thaw for 30 minutes, or while you’re preparing your broth.
How to make gluten free pasta stars
If you’d like to make dainty little pasta stars, cook up some gluten free lasagna per package directions. Slightly undercook so the pasta is al dente, keeping in mind the pasta will continue to cook slightly once it’s added to the soup.
Once pasta is cooked remove from the pot and use a small, star shaped food cutter to punch out stars. If you’d like, you can toss with a touch of oil just to keep from sticking. Set aside.
Making your soup!
Start by sautéing your carrots and celery in a large pot for a few minutes until fragrant. Add onion and sauté for another 2-3 minutes. Next add your herbs, bay leaf and garlic to the pot. Sauté for another 2 minutes.
Add your tofu to the pot, and sauté with your tamari, garlic powder and onion powder. Add your vegetable broth and bring to a boil. Reduce heat to a low simmer and let cook for 10 minutes.
Add your cooked gluten free pasta just before serving, cook for 2-3 minutes and season with salt and pepper as needed. Serve with a garnish of finely diced fresh parsley and black pepper.
Prep Time:3 hours
Cook Time:45 minutes
Method:freezing, sautéing, boiling
Keywords: chicken noodle soup, tofu, soup, winter, high protein, pasta, noodles, gluten free, oil free, wfpb, one pot
Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.
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