Authentic Tofu Soup Recipe – Healthy, Delicious, and Easy to Make
Tofu soup is a comforting and versatile dish that has become a staple in Asian cuisines, especially Korean, Japanese, and Chinese. It’s a perfect balance of nutrition, flavor, and simplicity. Whether you’re looking for a vegan-friendly meal or a protein-packed option, tofu soup can cater to various dietary preferences. This wholesome dish often features soft or silken tofu simmered in a savory broth, complemented by vegetables, spices, and optional proteins like seafood or meat. It’s perfect for chilly days or as a nourishing dinner option year-round.
Nutrition Information (Per Serving)
Calories: ~120-150 kcal
Protein: 8-10g
Carbohydrates: 5-7g
Fat: 4-6g
Fiber: 2g
Key Vitamins & Minerals: Calcium, Iron, Vitamin C, Potassium
Tofu is an excellent source of plant-based protein and calcium. Combined with vegetables, the soup becomes rich in antioxidants, fiber, and essential nutrients, making it a well-rounded, health-conscious choice.
Tofu Soup Recipe
Equipment
- Large pot or Dutch oven
- Knife
- Cutting board
- Ladle
- Measuring cups and spoons
- Small bowl (for mixing miso paste, if using)
Ingredients
- 1 block (14 oz) firm or silken tofu, cut into 1-inch cubes
- 6 cups vegetable or chicken broth
- 1 tbsp vegetable oil (optional)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 inch piece of ginger, peeled and minced
- 2 cups chopped vegetables (carrots, mushrooms, spinach, or bok choy)
- 2 tbsp soy sauce
- 1 tbsp miso paste (optional)
- 1 teaspoon sesame oil (optional)
- Salt and pepper to taste
- 2 green onions, sliced (for garnish)
- Fresh cilantro or parsley (for garnish)
Instructions
Prepare the Ingredients
- Cut the tofu into 1-inch cubes and set aside.
- Dice the onion, mince the garlic and ginger, and chop the vegetables.
Sauté Aromatics (optional step for enhanced flavor)
- Heat the vegetable oil in a large pot over medium heat.
- Add the diced onion and sauté for about 5 minutes until translucent.
- Add the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
Make the Broth
- Pour in the vegetable or chicken broth.
- Bring the broth to a boil, then reduce to a simmer.
Add Vegetables and Tofu
- Add the chopped vegetables and tofu cubes to the simmering broth.
- Let it cook for about 10 minutes until the vegetables are tender.
Season the Soup
- Stir in the soy sauce, miso paste (if using), and sesame oil.
- Season with salt and pepper to taste.
- Let the soup simmer for another 2-3 minutes to allow the flavors to meld.
Finish and Serve
- Ladle the soup into bowls.
- Garnish with sliced green onions and fresh cilantro or parsley.
- Serve hot and enjoy!
Notes
Tips
- Choosing Tofu: Firm tofu holds its shape better in soup, while silken tofu provides a smoother texture.
- Broth Options: Use homemade broth for richer flavor or store-bought for convenience. Vegetable broth makes it vegetarian/vegan, while chicken broth adds extra richness.
- Miso Paste: Dissolve miso paste in a small amount of hot broth before adding it to the soup to ensure even distribution.
- Additional Flavors: For a spicier kick, add a dash of chili oil or a few slices of fresh chili pepper.
- Storage: Tofu soup can be stored in the refrigerator for up to 3 days. Reheat gently to avoid breaking the tofu.
Ingredients
For the broth:
- 4 cups vegetable stock (or chicken stock for a non-vegan version)
- 2 tablespoons soy sauce (low-sodium preferred)
- 1 teaspoon sesame oil
- 1 tablespoon miso paste (optional, for added umami)
- 1 clove garlic, minced
- 1 teaspoon grated ginger
Main ingredients:
- 200g silken or soft tofu, cubed
- 1 cup mushrooms (shiitake or button, sliced)
- 1 cup bok choy or spinach, chopped
- ½ cup shredded carrots
- 2 green onions, sliced (for garnish)
- 1 small red chili, finely chopped (optional, for spice)
Optional Add-ins:
- 1 egg (poached or whisked into the soup)
- Cooked seafood (shrimp or clams)
- Diced chicken or beef
Instructions
- Prepare the broth:
In a medium pot, heat sesame oil over medium heat. Add the minced garlic and grated ginger, and sauté for about 1 minute until aromatic. Pour in the vegetable stock and bring to a gentle simmer. - Season the soup:
Stir in soy sauce and miso paste (if using) until well combined. Taste and adjust seasoning by adding more soy sauce if needed. - Add vegetables:
Add the mushrooms, carrots, and bok choy (or spinach) to the broth. Simmer for 5-7 minutes until the vegetables are tender but still vibrant. - Cook the tofu:
Gently add the cubed silken tofu to the pot. Be careful not to break the tofu as it is delicate. Let it simmer for 3-5 minutes to absorb the flavors of the broth. - Optional protein additions:
If using egg, whisk it in gently for a ribbon-like texture or poach it directly in the soup. If you prefer seafood or meat, add it now and cook until done. - Finish and garnish:
Remove the soup from heat. Ladle into bowls and garnish with green onions and chili slices for an extra kick. - Serve hot:
Enjoy your tofu soup as a standalone meal or pair it with steamed rice for a hearty option.
Tips for Perfect Tofu Soup
- Use soft or silken tofu for a smooth texture, or firm tofu for a more substantial bite.
- For added depth, include seaweed (wakame) or a dash of fish sauce.
- Customize the vegetables to your preference—zucchini, bell peppers, or cabbage work well.
- For spice lovers, add a teaspoon of gochujang or chili oil.
Conclusion
This tofu soup recipe is not just flavorful but also packed with health benefits. It’s easy to prepare, adaptable to your taste, and perfect for any time of the year. Whether you’re on a plant-based diet or just looking to enjoy a nutritious meal, this soup is a must-try!
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.
