Miso Soup with Tofu

Gluten Free
Dairy Free
Health score
6%
Miso Soup with Tofu
15 min.
5
107kcal

Suggestions


If you're looking for a comforting and nutritious dish that can be prepared in just 15 minutes, Miso Soup with Tofu is the perfect option! This delightful Japanese classic is not only gluten-free and dairy-free, but it's also packed with umami flavor, making it a great choice for both lunch and dinner. With its warm broth, silky tofu, and the earthy notes of shiitake mushrooms, this soup is sure to satisfy your cravings while nourishing your body.

The star of this dish, miso paste, provides a rich flavor that comes from fermented soybeans. When combined with the savory essence of bonito flakes and kombu, it creates a broth that is both delicious and healthy. Each serving of this soup offers only 107 calories, making it an excellent option for those looking to watch their caloric intake without sacrificing taste. With a wholesome balance of protein, fat, and carbohydrates, Miso Soup with Tofu can easily be a part of your healthy eating routine.

Making this soup is a simple yet rewarding process that allows you to bring a taste of Japan into your kitchen. Whether you enjoy it as a main course or a light side dish, this miso soup is perfect for any time of day. So grab your ingredients, and let's dive into the comforting world of homemade Miso Soup with Tofu!

Ingredients

  • 0.3 cup spring onion thinly sliced
  • 0.3 cup katsuo bushi dried (bonito flakes)
  • piece kombu () (edible kelp)
  • tablespoons miso white red (soybean paste)
  • 3.5 ounce mushroom caps 
  • ounces tofu firm cubed soft
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • cheesecloth

Directions

  1. Place bonito flakes on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely.
  2. Remove and discard stems from mushrooms; thinly slice mushroom caps.
  3. Combine 4 cups water and kombu in a medium saucepan; bring almost to a boil.
  4. Remove from heat; add cheesecloth bag to water.
  5. Let stand 5 minutes.
  6. Remove and discard kombu and cheesecloth bag.
  7. Combine miso and 3 tablespoons soup broth in a small bowl; stir with a whisk until miso dissolves.
  8. Add mushrooms and tofu to soup; cook over low heat 3 minutes or until tofu is warm.
  9. Remove from heat; stir in miso mixture and green onions.
  10. Let stand 1 minute.

Nutrition Facts

Calories107kcal
Protein54.25%
Fat24.06%
Carbs21.69%

Properties

Glycemic Index
28
Glycemic Load
1.72
Inflammation Score
-2
Nutrition Score
3.9700000098218%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:106.79kcal
5.34%
Fat:2.72g
4.19%
Saturated Fat:0.33g
2.09%
Carbohydrates:5.52g
1.84%
Net Carbohydrates:3.93g
1.43%
Sugar:1.4g
1.55%
Cholesterol:7.93mg
2.64%
Sodium:427.34mg
18.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.8g
27.61%
Vitamin K:17.12µg
16.3%
Calcium:74.23mg
7.42%
Manganese:0.14mg
7.25%
Fiber:1.59g
6.36%
Potassium:203.15mg
5.8%
Iron:0.99mg
5.51%
Copper:0.11mg
5.37%
Vitamin B3:0.9mg
4.5%
Vitamin B2:0.07mg
4.29%
Vitamin B6:0.08mg
4.13%
Phosphorus:41.12mg
4.11%
Zinc:0.52mg
3.44%
Vitamin B5:0.34mg
3.4%
Magnesium:12.7mg
3.17%
Selenium:1.89µg
2.7%
Folate:9.68µg
2.42%
Vitamin C:1.27mg
1.54%
Vitamin A:75.92IU
1.52%
Vitamin B1:0.02mg
1.13%