Asian Greens and Tofu Soup

Gluten Free
Dairy Free
Health score
18%
Asian Greens and Tofu Soup
60 min.
6
155kcal

Suggestions


Welcome to a delightful culinary journey with our Asian Greens and Tofu Soup! This nourishing dish is not only gluten-free and dairy-free, but it also brings a burst of vibrant flavors and textures that will tantalize your taste buds. Perfect for lunch or dinner, this soup is a wholesome main course that serves six, making it ideal for family gatherings or cozy nights in.

Imagine a warm bowl filled with coarsely chopped bok choy and a medley of mixed Asian greens like tatsoi and Chinese broccoli, all simmered to perfection in a rich, umami-packed dashi broth. The addition of extra-firm silken tofu adds a delightful creaminess, while fresh ginger and scallions elevate the dish with their aromatic notes. Each spoonful is a comforting embrace, perfect for any time of the year.

Not only is this soup a feast for the senses, but it also boasts a healthy caloric profile, with just 155 calories per serving. The balance of protein, fats, and carbohydrates makes it a satisfying choice for those looking to maintain a nutritious diet without sacrificing flavor. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to create a restaurant-quality dish right at home. So grab your ingredients and let’s get cooking!

Ingredients

  • cups bok choy coarsely chopped
  • 0.5 cup katsuo bushi dried
  • 12.3 oz extra-firm silken tofu dry cut into 1/2-in. cubes
  • teaspoons ginger fresh grated
  • cups asian greens such as tatsoi and broccoli mixed chinese coarsely chopped
  • pieces kombu (4 in. each)
  • bunches scallions thinly sliced
  • 0.5 cup miso white yellow

Equipment

  • bowl
  • sauce pan
  • sieve

Directions

  1. Make dashi: Soak kombu in 8 cups cold water for 20 minutes. Bring to a boil and add bonito.
  2. Remove from heat, let sit 5 minutes, then strain through a fine-meshed strainer into a large saucepan.
  3. In a small bowl, mix 2 cups hot dashi with miso, stirring until there are no lumps, then stir back into rest of dashi.
  4. Bring liquid to a gentle simmer (do not boil) and stir in greens, bok choy, scallions, and ginger. Once greens have wilted, stir in tofu and let simmer 5 minutes, then divide among bowls and serve immediately.
  5. Serve with chili sauce and/or sesame oil, if you like.

Nutrition Facts

Calories155kcal
Protein58.51%
Fat15.95%
Carbs25.54%

Properties

Glycemic Index
18
Glycemic Load
2.93
Inflammation Score
-8
Nutrition Score
10.469999981963%

Flavonoids

Apigenin
0.08mg
Luteolin
0.03mg
Kaempferol
1.62mg
Myricetin
0.01mg
Quercetin
1.58mg

Nutrients percent of daily need

Calories:155.05kcal
7.75%
Fat:2.59g
3.99%
Saturated Fat:0.43g
2.66%
Carbohydrates:9.34g
3.11%
Net Carbohydrates:7.47g
2.72%
Sugar:2.61g
2.9%
Cholesterol:13.21mg
4.4%
Sodium:975.87mg
42.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.4g
42.8%
Vitamin A:1966.82IU
39.34%
Vitamin K:39.42µg
37.54%
Vitamin C:23.48mg
28.47%
Manganese:0.31mg
15.33%
Potassium:467.77mg
13.36%
Phosphorus:121.23mg
12.12%
Copper:0.24mg
12.09%
Folate:43.11µg
10.78%
Iron:1.84mg
10.23%
Magnesium:38.56mg
9.64%
Calcium:77.72mg
7.77%
Fiber:1.87g
7.49%
Vitamin B6:0.15mg
7.36%
Zinc:1.1mg
7.3%
Vitamin B2:0.12mg
6.95%
Vitamin B1:0.1mg
6.34%
Vitamin B3:0.71mg
3.57%
Selenium:1.94µg
2.77%
Vitamin B5:0.15mg
1.5%
Source:My Recipes