Superfoods Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
61%
Superfoods Soup
25 min.
2
98kcal

Suggestions


Welcome to a delightful culinary experience with our Superfoods Soup! This vibrant and nourishing dish is not only a feast for the eyes but also a powerhouse of health benefits. Packed with an array of fresh vegetables and wholesome ingredients, this soup is perfect for anyone looking to boost their diet with nutrient-dense foods.

Imagine the crispness of baby bok choy, the earthiness of mushrooms, and the aromatic allure of garlic coming together in a warm, comforting bowl. Each spoonful is a celebration of flavors, enhanced by the umami richness of mellow white miso and a hint of spice from Korean powdered pepper. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your routine, this soup is a fantastic choice.

With a preparation time of just 25 minutes, it’s an ideal option for busy weeknights or a quick lunch. Plus, it’s gluten-free, dairy-free, and very healthy, making it suitable for a variety of dietary preferences. At only 98 calories per serving, you can enjoy this delicious soup guilt-free, knowing that you’re nourishing your body with every bite. So grab your ingredients and get ready to indulge in a bowl of goodness that will leave you feeling satisfied and energized!

Ingredients

  •  baby bok choy trimmed sliced ( 9 ounces or 250g)
  • servings pepper black freshly-ground to taste
  • cloves garlic minced
  • tablespoon miso white to taste (add more )
  • ounces mushrooms sliced
  • small onion halved sliced
  • teaspoon pepper red to taste (or pepper flakes )
  • ounces silken tofu organic cubed (see substitutes below)
  • cups water 

Equipment

  • bowl

Directions

  1. Add all ingredients except miso, reduce heat, and cover. Cook until vegetables are tender, about 15 minutes.
  2. Remove a few tablespoons of the broth and place it in a small bowl; add the miso and stir until well combined.
  3. Remove the soup from the heat and stir in the miso.
  4. Serve.

Nutrition Facts

Calories98kcal
Protein27.57%
Fat17.73%
Carbs54.7%

Properties

Glycemic Index
91
Glycemic Load
2.64
Inflammation Score
-10
Nutrition Score
16.73521723825%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.75mg
Kaempferol
0.24mg
Myricetin
0.11mg
Quercetin
7.21mg

Nutrients percent of daily need

Calories:97.62kcal
4.88%
Fat:2.01g
3.1%
Saturated Fat:0.31g
1.91%
Carbohydrates:13.98g
4.66%
Net Carbohydrates:10.27g
3.73%
Sugar:5.24g
5.82%
Cholesterol:0mg
0%
Sodium:473.98mg
20.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.05g
14.1%
Vitamin A:7848.43IU
156.97%
Vitamin C:81.64mg
98.95%
Calcium:242.6mg
24.26%
Copper:0.38mg
18.88%
Fiber:3.72g
14.86%
Vitamin B2:0.23mg
13.73%
Manganese:0.27mg
13.41%
Iron:2.35mg
13.06%
Vitamin B6:0.2mg
10.17%
Phosphorus:98.94mg
9.89%
Vitamin B3:1.94mg
9.7%
Potassium:325.61mg
9.3%
Selenium:5.79µg
8.27%
Magnesium:31.63mg
7.91%
Vitamin B1:0.12mg
7.73%
Vitamin B5:0.75mg
7.54%
Zinc:0.88mg
5.87%
Folate:15.97µg
3.99%
Vitamin K:3.95µg
3.76%
Vitamin E:0.4mg
2.66%