Love soup but short on time? Make this quick and easy tofu miso soup! You can whip up this delicious nutrient-dense soup in less than 40 mins, using store-cupboard basics. Who said healthy eating needed to be time consuming or expensive?!
But how do you achieve the depth of flavour without a long cooking time? By using miso paste.
Miso paste is a staple ingredient in Japanese cuisines. It is made from fermented beans, usually soya beans. As a fermented food, it is full of beneficial bacteria (or probiotics), which are believed to help digestion, absorption and assimilation of nutrients and enhance the immune system. In this way, miso paste is believed to help reduce inflammation, protect against gastric ulcers, relieve fatigue, decrease blood pressure and cholesterol and reduce the risk of cancers and heart disease.
Miso is also rich in protein, vitamins B, E, K and minerals (copper and manganese).
By using sweet potato, turmeric, ginger and garlic, this soup is great to help beat winter colds and flu; sweet potatoes being rich in beta-carotene and vitamin C, turmeric, garlic and ginger being rich in antiviral, antibacterial and anti-inflammatory chemicals.
This colourful soup also contains protein-rich edamame beans and little chunks of tofu (they also add different textures and flavours). To boost the nutrient profile further, I love adding protein powder to this soup, but this is optional.
This soup is great as a starter when entertaining or as packed lunch.
Serves: 4 as a main or 6 as a starter
Preparation time: 10-12 mins
Cooking time: 25 mins
- 1 tsp coconut oil
- 3 garlic cloves, minced
- 2.5-3 cm piece of fresh root ginger, peeled and finely chopped
- 2 red onions, peeled and diced
- 8 carrots, peeled and diced into chunks
- 3 medium sweet potatoes, peeled and diced
- 2 tsp turmeric or Vitalising superpowder (turmeric, goldenberry and coconut powder)
- 1 X 400g can of chopped tomatoes
- 1.5L vegetable stock (I use bouillon powder; vegan if required)
- 1 tbsp tomato puree
- 1 tbsp tamari or soya sauce
- 1 red pepper, diced
- 1 packet of firm tofu (approx. 400g), diced into approx. 7mm chunks
- 200g edamame beans, defrosted
- 4 tbsp miso paste
- 2 tbsp protein powder, if using. Soya bean, pea and whey are great choices.
- Black pepper to taste
- To garnish: a sprinkle of black sesame seeds or chia seeds
- In a deep-bottomed pot (which has a lid), melt the coconut oil.
- Add the minced garlic and chopped ginger and onions. Gently fry for about 2 mins before adding the chopped carrots, sweet potato and turmeric or Vitalising superpowder.
- Add a splash of cold water, cover the pot with its lid and sweat the vegetables for about 10 mins.
- Add the chopped tomatoes, stock, tomato puree, tamari or soya sauce and stock. Cook for a further 5 mins.
- Add the diced red pepper, tofu chunks and edamame beans. Cook for 6 mins.
- Stir in the miso paste and protein powder, if using. Cook gently for about 2-3 mins.
- Season with black pepper. Garnish with a sprinkle of black sesame seeds or chia seeds and serve.
- For a little heat, add 1/2 tsp dried chilli flakes
- Substitute black sesame seeds// chia seeds with hemp seeds, bee pollen (if non-vegan) or pumpkin seeds.
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