This high-protein vegan Tofu Soup is your new go-to for easy, healthy meal prep. It's rich in plant-based protein, fiber, and calcium and served in a flavorful miso broth. Perfect for busy weeknights or prepping ahead for the week, this soup is simple to make, satisfying, and freezer-friendly. Plus, this recipe uses the healthiest cooking method for preparing tofu.
Wholesome, comforting, and delicious—this recipe has it all! Meal-prep this healthy high-protein vegan soup for the week to meet your nutrient needs deliciously.
This vegan soup recipe was inspired by the Creamy Beans & Greens Soup (35 Grams protein) on my site, my protein-packed Vegan Borscht, and this Stir-Fry Tofu & Veggies (Low-Carb, High-Protein).
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🥣 Why This Tofu Soup is Healthy
This tofu soup is a powerhouse of health benefits, combining nutrient-dense ingredients to support your well-being.
🥬 The kale is cooked to maximize nutrients:
Since heat destroys myrosinase, the enzyme responsible for producing cancer-fighting sulforaphane, this soup recipe restores its benefits by adding mustard powder after cooking. Another option is to chop kale 40 minutes before cooking, which activates the enzyme and gives it time to work its magic.
Cooking kale also reduces oxalates, making it gentler on digestion and beneficial for those with low iodine intake. While kale contains goitrogens that may affect thyroid function, maintaining adequate iodine levels in your diet effectively balances these effects.
🍘 Miso, tofu, and a balanced macronutrient pairing:
Miso tofu elevates the soup's flavor and adds a healthful touch. The tofu is cooked using a moist-heat cooking method to minimize the formation of Advanced glycation end-products (AGEs). Plus, unlike regular salt, miso is a low-sodium alternative that enhances taste without raising blood pressure. Combined with green peas, the soup becomes a hearty source of protein and fiber.
For an added boost, serve this soup with your favorite grain. Due to its unique processing, pasta, especially when cooked al dente, has a surprisingly low glycemic index.
🧅 Leeks: A Cancer-Fighting Superstar
This soup also includes leeks, a member of the allium family, known for its cancer-preventive properties. Alongside cruciferous vegetables like kale, the allium family—featuring garlic, onions, and leeks—plays a vital role in reducing cancer risk.
By combining these carefully prepared ingredients, this tofu soup becomes a delicious and nutrient-packed meal that's as good for your body as it is for your taste buds.
👩🏼🌾 Ingredients & Health Benefits
For the Soup:
- Miso Tofu: This marinated miso tofu is easy to prepare in advance and takes this soup to the next level with its rich, savory flavor. Plus, miso is a healthier alternative to salt—it enhances taste without raising blood pressure like regular salt does!
- Kale is unique among cruciferous vegetables, retaining its glucosinolates even after cooking.
- Green peas are packed with fiber and protein.
- Leeks are known for their known for their cancer-preventive properties.
- Cornstarch or arrowroot (optional) can be used to slightly thicken the soup, creating the perfect creamy consistency.
Miso Tofu Ingredients:
See the printable recipe card below for quantities.
🍶 Substitutions
- Leek - substitute with one large onion
- Tamari - use reduced-sodium soy sauce instead, or gluten-free tamari for gluten-free
- Miso- use gluten-free miso for gluten-free
- Seasonings - use seasonings you have on hand (smoked paprika, oregano, mustard powder, cumin, chili powder, chipotle, cayenne)
- Pasta - serve with barley, quinoa, farro, or a grain of your choice
For more soups, visit my Vegan Soup Recipes page.
📖 How to Make High-Protein Tofu Soup
This is an overview. The full recipe is at the bottom of the post.
Prepare the Miso Tofu using the instructions in the recipe card below, or follow this blog post.
- Cut the Leeks: Slice them lengthwise through the light green and white parts, then cut them into semi-circles. Save the tougher dark green tops for making vegetable broth.
- Clean the Leeks: Place the chopped leeks in a bowl filled with water, gently swishing with your hands to dislodge any dirt. Drain the leeks through a mesh sieve and rinse them once more under running water to ensure they're completely clean.
- Cook the leeks: Place a large saucepan over medium heat. Cook the leeks in a drizzle of olive oil, vegetable broth, or water for about 5 minutes or until just tender.
- Cut the Tofu: Use marinated miso tofu for this recipe. Remove the tofu from the marinade. Using your fingers, scrape the excess marinade from the surface back into the container. Then cut the tofu into bite-sized cubes.
- Cook the Tofu: Add the tofu and paprika and cook for about 3 minutes more, or until warmed through.
- Add the kale, peas, nutritional yeast, and miso marinade from the tofu, plus the 2 cups of pasta cooking water or water. Mix well. Cook for about 5 minutes or until heated through.
- For a thicker soup, add the dissolved cornstarch and mix.
- Remove from the heat and add the mustard powder. Mix well to fully incorporate.
- Tofu Soup is delicious on its own.
- Optional for serving: You can add pasta or a grain of your choice for a complete meal balanced in macronutrients.
✔️ Expert Tips
- Marinate the miso tofu in advance for an easy and quick weeknight 'tofu soup' dinner.
- For serving: The pasta or grain can be added when making the soup. However, to prevent it from becoming mushy, you can opt to add it right before serving.
- Storage: Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months.
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🙋🏽♀️ Recipe FAQs
Yes, you can prepare tofu soup ahead of time by marinating the tofu and pre-chopping the vegetables. Store the cooked soup separately from any pasta or grains to prevent them from becoming mushy. Add them just before reheating and serving for the best texture.
If you don’t have tofu or prefer an alternative, you can use tempeh, seitan, or chickpeas for a plant-based protein option. Adjust the marination and cooking time accordingly to suit your choice.
To thicken tofu soup, dissolve a small amount of cornstarch or arrowroot powder in water and stir it into the soup while it's simmering. This will create a creamy consistency without altering the flavor.
🍽️ Related Recipes
🌾 Pairing
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Tofu Soup by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
High-Protein Tofu Soup
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Ingredients
For the miso tofu and soup broth:
- 16 ounces super firm or extra firm tofu (1 (14 to 16-ounce block)
- 1 tablespoon reduced-sodium tamari or soy sauce
- 1 cup vegetable broth
- 3 tablespoons apple cider vinegar
- 2 tablespoons mellow miso (white miso)
- 2 teaspoons Dijon mustard or whole-grain mustard
- 1 teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
For the soup:
- 6 ounces dry wholegrain pasta or 1 cup cooked barley, farro, or quinoa (optional)
- 2 cups pasta cooking water or water or vegetable broth
- 3 small leeks (about 2 cups chopped), or 1 medium diced onion
- ½ teaspoon paprika
- 2 cups chopped kale or collards, spinach, or leafy greens
- 2 cups frozen green peas
- 2 tablespoons nutritional yeast
- 2 teaspoons cornstarch or arrowroot, dissolved in 4 teaspoons water (optional)
- ½ teaspoon mustard powder
Instructions
- Prepare the Tofu: Slice the tofu in half lengthwise and place it in an airtight container with a lid.
- Prepare the Marinade: In a blender, combine vegetable broth, tamari, miso, apple cider vinegar, mustard, black pepper, coriander, paprika, garlic powder, and onion powder. Blend until smooth.Transfer the marinade to a medium saucepan and gently heat until warmed through.
- Marinate the Tofu: Pour the warmed marinade over the tofu, ensuring it’s evenly coated. Refrigerate for at least 6 hours, preferably overnight. Flip the tofu after about 4 hours to ensure even marination.
- Cut the Tofu: Remove the tofu from the marinade. Scrape off excess marinade with your fingers back into the container. Cut the tofu into bite-sized cubes.
- Optional: Cook pasta or grain of choice until al dente, reserving 2 cups of cooking water. Drain and set aside.
- Clean the Leeks: Slice leeks lengthwise through the light green and white parts, then cut into semi-circles. Save the tougher dark green tops for vegetable broth. Place the chopped leeks in a bowl of water, swish to remove dirt, drain through a mesh sieve, and rinse under running water.
- Cook: Heat a large saucepan over medium heat. Sauté the cleaned leeks in olive oil, vegetable broth, or water for about 4 minutes, until tender. Add tofu cubes and paprika. Cook for about 3 minutes or until warmed through. Add kale, peas, nutritional yeast, reserved marinade, and 2 cups of pasta cooking water or water. Mix well and cook for about 5 minutes, until heated through. For a thicker soup, stir in dissolved cornstarch and cook until slightly thickened. Remove from heat and stir in the mustard powder.
- For serving: Add the desired amount of pasta or grain to each bowl just before serving.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Jane says
Really enjoyed!
Nisha Melvani, RDN says
So glad you liked this soup! Thank you.
Candace says
This delicious soup may have just become my all-time favorite recipe. So flavorful. Thank you!
Nisha Melvani, RDN says
So happy to read this because I love this soup too. Thank you.
Colette says
This was AMAZING!!! So flavorful and filing will be making this on repeat
Nisha Melvani, RDN says
So happy to hear! I really love this tofu soup so I am tgrilled you did too! Thank you.
Genie says
Doesn't heating miso kill the health benefits of it?
Nisha Melvani, RDN says
It certainly reduced them but I was gong for flavor here and a moist cooking method that tastes good and works well so I was willing to make the sacrifice:)
Julie says
In some of your videos, you recommended freezing the tofu before marinating it because it will hold its flavor better. Do you also recommend using previously frozen tofu for this marination?
Nisha Melvani, RDN says
You can absolutely do that! It will be great!