High-Protein Tofu Soup

High-protein vegan soup with tofu, green peas, kale, leek, broth, and miso in a white bowl with a black spoon.

5 from 3 votes

This high-protein vegan Tofu Soup packs 32 grams of protein, fiber, and calcium, in a flavorful miso broth. It's easy to make and meal prep.

Prep Time15

Cook Time15

Marinate Tofu6

Total Time30

Course: Main Course, Soup

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 477kcal

Author: Nisha Melvani

Equipment

Blender

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 facts include 6 ounces of dry pasta. Without the pasta, the recipe has 319 kcals and 27 grams of protein.

Nutrition