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Easy Mushroom Tofu Soup (High-Protein, Freezer-Friendly) First Image

Mushroom Tofu Soup


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  • Author: Chef John
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

A comforting soup featuring shiitake mushrooms, flavorful broth, and tofu.


Ingredients

Scale
  • 1 teaspoon olive oil (or drizzle of broth)
  • 8 ounces shiitake mushrooms (sliced)
  • 3 large cloves garlic (minced)
  • 1 inch ginger (minced or grated)
  • 4 cups vegetable broth (preferably low-sodium)
  • 1 1/2 tablespoons tamari (or soy sauce, preferably low-sodium)
  • 1 1/2 teaspoons mellow or white miso (dissolved in 1 tablespoon water)
  • 7 to 8 ounces super-firm tofu (cut into 1-inch cubes)
  • 1 1/2 cups sliced napa cabbage (about 1/2 small head cabbage)
  • 2 scallions
  • Drizzle of chili crisp

Instructions

  1. Prepare the scallions into the white stems and green tops. Thinly slice the green tops and set aside. Lightly press the white stems with the side of a knife to release more flavor. Set aside.
  2. Heat a large skillet over medium heat with the optional oil or a splash of broth. Cook the mushrooms undisturbed at first until they release their liquid and brown properly, stirring only occasionally until deeply golden and savory.
  3. Move the mushrooms to the sides of the pot and sauté the garlic and ginger in the center for about 1 minute until fragrant. Add more oil or broth as needed.
  4. Add the white scallion stems to the pot along with the broth, soy sauce, and dissolved miso. Stir to combine.
  5. Add the tofu, cabbage, and sliced scallion greens directly to the pot. Simmer for about 10 minutes, or until the cabbage is tender and the tofu is heated through. Remove the white scallion stems right before serving. Add salt and white or black pepper to taste.
  6. For freezing: Divide the tofu, cabbage, and sliced scallion greens between two freezer-friendly glass containers. Pour the hot mushroom broth over the top. Let cool completely, cover, and freeze for up to 3 months. To reheat, place the container in a warm water bath for a few minutes until the soup loosens easily, then transfer to a saucepan and warm as needed.
  7. Optional for serving: Top with sesame seeds, chili crisp, more sliced scallions, or a drizzle of toasted sesame oil before serving.

Notes

  • Adjust seasoning based on your taste.
  • This recipe is great for meal prep.
  • Feel free to add any other vegetables you like.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Asian

Nutrition

  • Serving Size: 1 bowl
  • Calories: 250
  • Sugar: 2g
  • Sodium: 400mg
  • Fat: 10g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 5g
  • Protein: 15g
  • Cholesterol: 0mg