Tofu or Salmon and Vegetable Miso Soup
This nourishing miso soup is light, warming and packed with flavour. Firm tofu provides a satisfying
plant-based protein option, while salmon can be used for a richer alternative with added omega-3 fats.
Combined with leafy greens, mushrooms and carrot, it makes a balanced lunch or light dinner that is
quick to prepare and easy to adapt.
Protein source: Firm tofu and miso paste, or salmon
Serves: 2
Ingredients
300 g firm tofu, cubed
Or: 150 to 170 g salmon
2 tablespoons miso paste, white or red
1 cup chopped kale or spinach
½ cup sliced mushrooms
½ cup grated carrot
2 cups water or vegetable broth
1 teaspoon sesame oil
Spring onion, for garnish, optional
Seaweed, for garnish, optional
Method
1. Heat the sesame oil in a saucepan over medium heat. Add the mushrooms and carrot,
then sauté for 2 to 3 minutes.
2. Add the water or vegetable broth and bring to a gentle simmer.
3. Add the kale or spinach and the tofu cubes. When using salmon, add the salmon at
this stage instead. Simmer for another 5 to 7 minutes, or until the vegetables are tender and the salmon
is cooked through.
4. Turn off the heat. Place the miso paste in a small bowl and dissolve it with a little
of the warm broth. Stir the mixture back into the soup.
5. Do not boil the soup after adding the miso, as high heat may reduce its beneficial
live cultures.
6. When using salmon, remove it from the soup with a slotted spoon, discard the skin
and gently flake the flesh back into the saucepan.
7. Garnish with spring onion and seaweed, if using, and serve warm.
Approximate Macronutrients Per Serve
Protein: 18 g with tofu or 20 g with salmon
Total carbohydrate: 13 g
Fat: 10 g with tofu or 12 g with salmon
Fibre: 4 g
Energy: 206 kcal / 862 kJ