Mushroom Tofu Soup Recipe
High-Protein Mushroom Tofu Soup with shiitake broth, garlic, ginger, and miso. Freezer-friendly, easy to reheat, and packed with umami flavor.
Servings: 2 servings
Calories: 269kcal
Equipment
- 1 Medium saucepan
- 2 single-serve freezer-safe containers optional
Ingredients
- 1 teaspoon olive oil or drizzle of broth
- 8 ounces shiitake mushrooms or mushrooms (sliced)
- 3 large cloves garlic minced
- 1 inch ginger minced or grated
- 4 cups vegetable broth plus more as needed (preferably low-sodium)
- 1 ½ tablespoons tamari or soy sauce (preferably low-sodium)
- 1 ½ teaspoons mellow or white miso dissolved in 1 tablespoon water
- 7 to 8 ounces super-firm tofu or extra-firm tofu, cut into 1-inch cubes
- 1 ½ cups sliced napa cabbage or green cabbage (about ½ small head cabbage)
- 2 scallions
Optional for serving:
- Drizzle of chili crisp
Instructions
- Prepare the scallions into the white stems and green tops. Thinly slice the green tops and set aside. Lightly press the white stems with the side of a knife to release more flavor. Set aside.
- Cook the mushrooms: Heat a large skillet over medium heat with the optional oil or a splash of broth. Cook the mushrooms undisturbed at first so they can release their liquid and brown properly, stirring only occasionally until deeply golden and savory.
- Cook aromatics: Move the mushrooms to the sides of the pot and sauté the garlic and ginger in the center for about 1 minute until fragrant. Add more oil or broth as needed.
- Simmer the broth: Add the white scallion stems to the pot along with the broth, soy sauce, and dissolved miso. Stir to combine.
- For serving immediately: Add the tofu, cabbage, and sliced scallion greens directly to the pot. Simmer for about 10 minutes, or until the cabbage is tender and the tofu is heated through. Remove the white scallion stems right before serving. Add salt and white or black pepper to taste.
- For freezing: Divide the tofu, cabbage, and sliced scallion greens between two freezer-friendly glass containers or any freezer-safe containers. Pour the hot mushroom broth over the top. Let cool completely, cover, and freeze for up to 3 months.To reheat: To reheat, place the container in a warm water bath for a few minutes until the soup loosens easily, then transfer to a saucepan and warm as needed.
- Optional for serving: Top with sesame seeds, chili crisp, more sliced scallions, or a drizzle of toasted sesame oil before serving.
Notes
- Freezing improves both the tofu and shiitake mushrooms. The tofu develops a firmer, heartier texture that absorbs more broth, while the mushrooms become richer and more concentrated in flavor.
- Simmering the white scallion stems in the broth adds subtle onion flavor without overpowering the soup.
- Dissolve the miso separately in a little warm broth before adding to the pot for the smoothest broth.
- Cook the mushrooms until deeply browned for the best umami flavor.
- This mushroom tofu soup reheats especially well straight from frozen.
Nutrition
Calories: 269kcal | Carbohydrates: 23g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 631mg | Potassium: 715mg | Fiber: 9g | Sugar: 6g | Vitamin A: 305IU | Vitamin C: 19mg | Calcium: 145mg | Iron: 2mg
