Easy Tofu Noodle Soup Recipe – Healthy with Nutrition Facts

Tofu Noodle Soup Recipe: Picture a bowl brimming with Tofu Noodle Soup, an exquisite fusion of flavors and textures. Its base, a fragrant broth infused with ginger, lemongrass, and a hint of miso, envelops delicate rice noodles and velvety tofu.

Each spoonful offers a medley of sensations: the comforting warmth of the broth, the tender chewiness of noodles, and the smoothness of tofu that melts in your mouth. Fresh, vibrant vegetables like spinach and shiitake mushrooms add layers of earthy goodness, while a drizzle of sesame oil and a sprinkle of cilantro provide a final flourish of aroma and taste. This soup, both comforting and revitalizing, is a testament to the artistry of combining simple, wholesome ingredients into a culinary masterpiece.

• Save

• Save

Tofu Noodle Soup Recipe

Tofu noodle soup is a delightful and nourishing dish that blends the heartiness of noodles with the lightness of tofu and vegetables. It's a perfect meal for those seeking a healthy, flavorful, and comforting option. This soup is a staple in many Asian cuisines, known for its versatility and ability to warm you up on a chilly day. The tofu provides a rich source of protein, making it an excellent option for vegetarians and vegans.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Course Main Course

Cuisine Asian

Servings 4 people

Calories 300 kcal

Equipment

• Large pot
• Medium pot
• Strainer
• Cutting board
• Knife
• Ladle
• Soup bowls

Ingredients

  

• 200 grams of firm tofu, cubed
• 200 grams of rice noodles or soba noodles
• 6 cups of vegetable broth
• 2 cups of water
• 1 cup of sliced mushrooms (shiitake or button mushrooms)
• 1 cup of chopped bok choy
• 1 carrot, julienned
• 3 green onions, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon miso paste (optional)
• Fresh cilantro or parsley for garnish
• Lime wedges for serving
• Salt and pepper to taste

Instructions

 

Prepare the Tofu

• Cut the tofu into cubes and set aside.
• Heat the sesame oil in a large pot over medium heat.
• Add the tofu cubes and cook until golden brown on all sides. Remove and set aside.

Prepare the Broth

• In the same pot, add the minced garlic and ginger, sauté until fragrant.
• Pour in the vegetable broth and water, bringing it to a boil.
• Stir in the soy sauce and miso paste (if using).

Cook the Noodles

• In a medium pot, cook the noodles according to the package instructions. Drain and set aside.

Add Vegetables

• Add the mushrooms, bok choy, and carrot to the broth.
• Let it simmer for about 10 minutes until the vegetables are tender.

Combine and Serve

• Add the cooked tofu and noodles to the soup.
• Let it heat through for a few more minutes.
• Taste and adjust seasoning with salt and pepper as needed.

Garnish and Serve

• Ladle the soup into bowls.
• Garnish with sliced green onions, fresh cilantro, and a squeeze of lime juice.
• Serve hot.

Notes

Tips

• Customize the Vegetables: Feel free to add or substitute other vegetables like spinach, snow peas, or bell peppers.
• Spice it Up: Add a dash of sriracha or chili flakes for some heat.
• Broth Variety: Use a combination of vegetable and mushroom broth for a deeper flavor.

Tofu noodle soup is a versatile dish that can be easily tailored to individual preferences. It's not only delicious but also packed with nutrients, making it a perfect choice for a healthy meal.

Here’s a detailed step-by-step recipe for Tofu Noodle Soup:

Ingredients:

• 1 block (14 oz) firm tofu, drained and cut into cubes
• 8 cups vegetable broth
• 1 tablespoon vegetable oil
• 4 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 onion, thinly sliced
• 2 carrots, thinly sliced
• 2 stalks celery, thinly sliced
• 1 red bell pepper, thinly sliced
• 4 oz shiitake mushrooms, sliced
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 8 oz udon noodles (or any noodles of your choice)
• Salt and pepper to taste
• Fresh cilantro and green onions for garnish
• Lime wedges (optional)

Instructions:

1.Prepare the Tofu:

• • Drain the tofu and cut it into cubes. You can press the tofu between paper towels or using a tofu press to remove excess moisture.

• Save

2.Prepare the Vegetables:

• • Mince the garlic, grate the ginger, thinly slice the onion, carrots, celery, red bell pepper, and shiitake mushrooms.

3.Cook the Tofu:

• • Heat vegetable oil in a large pot over medium-high heat.
  • Add the tofu cubes and cook until they are golden brown on all sides, about 5-7 minutes. Remove the tofu from the pot and set aside.

• Save

4.Sauté Aromatics:

• • In the same pot, add a bit more oil if needed. Add minced garlic and grated ginger, sauté for about 1 minute until fragrant.

5.Add Vegetables:

• • Add sliced onion, carrots, celery, red bell pepper, and shiitake mushrooms to the pot. Sauté for 5-7 minutes until the vegetables begin to soften.

• Save

6.Add Broth and Seasoning:

• • Pour in the vegetable broth, soy sauce, and rice vinegar. Bring the soup to a boil, then reduce the heat to low and let it simmer for 10-15 minutes until the vegetables are tender.

7.Cook Noodles:

• • While the soup is simmering, cook the udon noodles according to package instructions in a separate pot. Drain and set aside.

8.Combine Everything:

• • Once the vegetables are tender, add the cooked tofu back into the pot. Stir in sesame oil and season with salt and pepper to taste.

9.Serve:

• • Divide the cooked udon noodles among serving bowls.
  • Ladle the hot soup over the noodles.
  • Garnish with fresh cilantro, green onions, and lime wedges if desired.

Tofu Noodle Soup Nutrition:

1. Calories: Typically ranges from 150 to 300 calories per serving, depending on the broth and amount of noodles used.
2. Protein: Tofu provides a good source of plant-based protein, contributing about 10-15 grams per serving.
3. Carbohydrates: Noodles and vegetables add carbohydrates, usually around 20-40 grams per serving, depending on portion size and type of noodles.
4. Fat: Generally low in fat, with 5-10 grams per serving depending on cooking methods and added oils.
5. Vitamins and Minerals: Rich in vitamins and minerals, especially if loaded with vegetables like spinach, carrots, and mushrooms, which provide vitamins A, C, and various B vitamins, as well as minerals like potassium and iron.
6. Sodium: Depending on the broth used, the sodium content can vary. It’s advisable to choose low-sodium broths or make your own to control this.

Try this Air Fryer Asparagus and Tofu Tacos at home.

Tips And Notes

1. Choose Firm Tofu: Firm or extra firm tofu works best for soups as it holds its shape well and has a pleasing texture.
2. Use Low-Sodium Broth: To control the sodium content, opt for low-sodium vegetable or chicken broth. You can always adjust seasoning later.
3. Add Variety with Vegetables: Load up on vegetables like spinach, bok choy, carrots, and mushrooms to add flavor, texture, and nutrients.
4. Experiment with Noodles: Use your favorite type of noodles—rice noodles, udon, soba, or even whole wheat noodles—to customize the soup to your liking.
5. Flavor Enhancers: Enhance the flavor with ingredients like ginger, garlic, soy sauce, or miso paste. These add depth without excess calories.
6. Garnish Creatively: Fresh herbs like cilantro or green onions, a squeeze of lime or lemon juice, and a sprinkle of sesame seeds can elevate the dish.
7. Meal Prep Friendly: Tofu noodle soup makes for great leftovers. Store broth separately from noodles and tofu to prevent sogginess, and assemble when ready to eat.
8. Customize to Taste: Adjust seasoning and spice levels according to your preference. Some may enjoy adding a bit of chili paste or Sriracha for extra heat.
9. Nutritional Balance: Ensure a balanced meal by including protein (tofu), carbohydrates (noodles and vegetables), and healthy fats (if using oils or nuts/seeds).
10. Enjoy Fresh: For best taste and texture, enjoy the soup fresh. Tofu can become spongy when reheated too many times.

• Save

Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.