Miso Soup with Tofu
A simple Japanese miso soup loaded with extra firm tofu cubes, wakame seaweed, and green onion for a light but protein-rich side.
I started making miso soup because I wanted a warm, low-calorie side that actually had protein. Most restaurant versions give you like three tiny cubes of tofu floating in broth. I load mine up with a full block of firm tofu, and suddenly it's a legitimate 8g of protein per bowl.
The whole thing takes ten minutes and it's incredibly soothing after a hard workout. I'll drink a bowl of this while I'm cooking my main meal. The key is to never boil the miso. You kill the flavor and the probiotics. Just stir it in at the end once the heat is off.
The Protein Upgrade
Restaurant miso soup typically has a few token tofu cubes, delivering about 3g protein per serving. We use a full 14oz block of extra firm tofu, bringing each serving to 8g protein.
Miso Soup with Tofu
Ingredients
- 14 oz extra firm tofu (cut into 1/2-inch cubes) 18g protein
- 4 cups water
- 1 piece (4-inch) kombu (dried kelp, optional for dashi)
- 3 tbsp white miso paste
- 2 tbsp dried wakame seaweed
- 2 green onions (thinly sliced)
- 1 tsp soy sauce
Instructions
- If using kombu, place it in a pot with the water and let it soak for 10 minutes. Then heat over medium until small bubbles appear, remove the kombu just before the water boils. If skipping kombu, just bring the water to a gentle simmer.
- Rehydrate the dried wakame by soaking in a small bowl of warm water for 5 minutes. Drain and set aside.
- Add the tofu cubes to the simmering broth and cook for 3-4 minutes until heated through.
- Remove the pot from heat. Scoop out about half a cup of the hot broth into a small bowl. Add the miso paste and whisk until completely dissolved.
- Pour the dissolved miso back into the pot and stir gently. Do not boil after adding miso.
- Add the wakame and soy sauce. Stir gently.
- Ladle into bowls and top with sliced green onions. Serve immediately.
Boost Your Protein
- Use super firm or high-protein tofu for up to 12g protein per serving.
- Add a soft-boiled egg to each bowl for an extra 6g protein.
- Stir in a tablespoon of silken tofu for extra creaminess and protein.
Ingredient Substitutions
- No kombu? Use 1 tsp dashi powder dissolved in water.
- No white miso? Use yellow miso; reduce quantity slightly if using red miso.
- No wakame? Use thinly sliced napa cabbage or fresh spinach.
- No extra firm tofu? Use firm tofu, cubed and patted dry.