Enjoy a hearty and nutrition-packed red cowpeas soup loaded with fresh vegetables, air-fried tofu, and aromatic spices. This weight-loss friendly, high-protein soup is made by boiling red cowpeas in an Instant Pot to perfection, creating a creamy, fiber-rich base. A colorful mix of garlic, carrots, Chinese broccoli stems, broccoli florets, and leafy greens is sautéed without oil, keeping it light yet flavorful.
Once the veggies are tender, they are combined with the cooked cowpeas and air-fried tofu, then seasoned with a blend of cumin powder, coriander powder, black pepper, chili garlic powder, turmeric, and salt. The soup is simmered for an additional 5 minutes to allow the flavors to meld, producing a warm, comforting, and wholesome vegetable soup.
Finished with a drizzle of Thai basil and a squeeze of fresh lemon juice, this red cowpeas vegetable soup is perfect for anyone looking to boost protein intake, support weight loss, and enjoy a filling, low-calorie meal. Serve as a healthy lunch or dinner, packed with Indian-inspired warming spices, plant-based protein, and fiber-rich vegetables.
Red Cowpeas Vegetable & Tofu Soup with Warming Spices (No Oil, Weight-Loss Friendly)
Description
A warm, hearty, and weight-loss friendly soup made with protein-rich red cowpeas, air-fried tofu, and a medley of fiber-packed vegetables. Lightly spiced with cumin, coriander, turmeric, black pepper, and chili garlic, and finished with Thai basil and lemon juice for a refreshing touch.
Ingredients
Instructions
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Place 1 cup of dry red cowpeas in water and soak for up to 8 hours. After soaking, drain the cowpeas.
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Transfer the soaked cowpeas to an Instant Pot. Add enough water to cover at least 1 inch above the cowpeas. Pressure cook for 30 minutes until tender.
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While the cowpeas are cooking, heat a pan (no oil needed). Sauté the garlic until fragrant. Add the carrots and cook for a minute. Then add Chinese broccoli stalks, broccoli florets, zucchini, and leafy greens. Sauté gently, keeping the vegetables slightly crispy.
While cooking if the veggies start sticking to the saucer , add a little water to help them cook. Repeat this step whenever veggies sticking to the cookware.Â
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Once the cowpeas are cooked, add the sautéed vegetables, air-fried tofu (air fried at 400 degree F for 22 mins - flipping halfway through), and all the spices (coriander, turmeric, black pepper, chili garlic powder, cumin, and salt) to the Instant Pot. Stir well and simmer for 5 minutes to allow flavors to meld.
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Serve the soup hot, garnished with Thai basil leaves and a drizzle of fresh lime juice.
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Nutrition Facts
Servings 6
Serving Size 252g
- Amount Per Serving
- Calories 270kcal
- % Daily Value *
- Total Fat 7g11%
- Saturated Fat 1g5%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 480mg20%
- Potassium 900mg26%
- Total Carbohydrate 33g11%
- Dietary Fiber 13g52%
- Sugars 4g
- Protein 22g44%
- Calcium 190 mg
- Iron 4 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
