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Combine 1 pound light extra-firm tofu (cut up), 1 tablespoon soy sauce, and 1 tablespoon toasted sesame oil; set aside.
Combine 3 1/2 cups low-sodium vegetable broth, one 10.5-ounce can condensed vegetarian vegetable soup, one 10-ounce package frozen chopped broccoli, and 2 ounces dried udon noodles; bring to a boil.
Simmer, covered, 5 minutes. Add tofu mixture; heat through.
204 calories, 14g protein, 25g carbohydrate, 6g fat (1g saturated), 3g fiber.