Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Brothy tofu and vegetable tortellini
Tofu and vegetables with pasta parcels in a clear herb broth.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the tortellini timing in broth rather than water
- Photograph the finished bowls
- Time
- About 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 500 kcal
- per serving
- Protein
- 33 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, milk, soya. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
- tortellini. Filled pasta varies: check the packet for the filling, the allergens and whether it is suitable for vegetarians.
Cooking steps
Bring the stock to a simmer in a large pan. Add the carrot and cook for 6 to 8 minutes, until nearly tender.
Add the tofu and courgette and simmer for 3 minutes.
Add the tortellini and cook for the time on its packet, usually 3 to 5 minutes for fresh, until the pasta is tender and the filling is hot.
Stir in the parsley and serve at once, before the pasta softens further in the broth.
The useful detail
The chosen tortellini determines allergens and dietary classification. The figures here use fresh cheese tortellini, which contains egg and milk; a vegan brand would change both the labels and the numbers.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Vegan tortellini
Widely sold, and it makes the whole bowl vegan. Nutrition is not recalculated; check the pack.
Allergens: Usually removes milk and egg.
Orzo instead of tortellini
A plainer broth with no filling. Use 80 g dry.
Per serving: about 160 kcal less, about 8 g less protein, about 7 g less fat.
Allergens: Removes egg and milk.
Green beans instead of courgette
Firmer, and they keep their colour in the broth.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A brothy bowl where the filled pasta carries most of the energy and the tofu adds the protein that a plain broth would lack.
| Energy | 500 kcal |
|---|---|
| Protein | 33 g |
| Fat | 17 g |
| of which saturates | 5 g |
| Carbohydrate | 60 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 1,620 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| vegetable stock | 785 g | FDC 171583Soup, vegetable broth, ready to serve | 39 kcal | 1.9 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| firm tofu | 200 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 288 kcal | 34.5 g |
| courgette | 100 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 17 kcal | 1.2 g |
| tortellini | 200 g | FDC 172094Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | 614 kcal | 27.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 1001 kcal | 65.7 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Store the broth and pasta separately if you can; tortellini left in broth go soft and burst.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein per serving
Vegetarian