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Best Easy Seaweed Tofu Soup Recipe

Name: Best Easy Seaweed Tofu Soup Recipe
Total time: 20 min
Yield: 320 g
Ingredients: Soft tofu 12 oz; Dried seaweed 0.5 oz; Water 6 cups; Green onion 2 stalks; Soy sauce 1.5 tbsp; Sesame oil 1 tsp; Garlic 2 cloves; Salt 0.25 tsp; Black pepper 0.25 tsp

Tender tofu and dried seaweed float in a light, savory broth for a simple, nourishing soup. This vegetarian, protein-rich family soup is low calorie, healthy, and ready in minutes.

Cook 20 min Difficulty EASY 92 kcal

#vegetarian #high protein #low carb #diabetic friendly

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Ingredients

Main ingredients

Soft tofu 12 oz
Dried seaweed 0.5 oz
Water 6 cups
Green onion 2 stalks

Seasonings/Sauce

Soy sauce 1.5 tbsp
Sesame oil 1 tsp
Garlic 2 cloves
Salt 0.25 tsp
Black pepper 0.25 tsp

Nutrition summary

Carbohydrates 6 g 26%

Protein 9 g 39%

Fat 3 g 35%

Serving size 320g

Cooking steps

1

Soak the dried seaweed in cold water for 7–10 minutes until fully rehydrated; drain excess water and chop if long.
2

In a medium soup pot over medium heat, add sesame oil and minced garlic. Sauté for 30 seconds until fragrant.
3

Add the rehydrated seaweed and stir for 1 minute to release aroma without letting the garlic brown.
4

Pour in 6 cups of water and bring to a gentle boil over medium-high heat. Skim any foam that rises.
5

Cut soft tofu into 1-inch cubes. Gently add tofu to the boiling broth to avoid breaking; simmer on low heat for 4–5 minutes.
6

Season with soy sauce, salt, and black pepper. Stir gently so tofu stays intact, then simmer for 2 more minutes.
7

Slice green onions thinly and add just before turning off the heat for a fresh, vivid aroma.

Personalized Q&A

Q. What's the key ingredient in this Seaweed Tofu Soup recipe?

The core ingredients that define Seaweed Tofu Soup are soft tofu and dried seaweed. Soft tofu provides a creamy, tender texture, while dried seaweed infuses the broth with its unmistakable oceanic flavor. Combined, they create a nourishing and satisfying soup foundation.

Q. How do I keep the tofu from breaking apart during cooking?

Add the tofu after the broth comes to a gentle boil and reduce to low heat. Gently slide the tofu cubes in and avoid stirring vigorously. Simmering softly prevents the delicate tofu from crumbling, preserving the soup's smooth texture.

Q. What is the protein-to-carb ratio in this soup?

Each serving contains 9g protein and 6g carbohydrates. The calorie breakdown is approximately 39% from protein and 26% from carbohydrates, making this a protein-rich but low-carb soup.

Q. Which ingredient gives this soup its signature umami flavor?

Soy sauce and dried seaweed are responsible for the deep umami character of the broth in this Seaweed Tofu Soup. Balanced with garlic and a splash of sesame oil, these ingredients elevate the soup’s savory taste.

Q. How many calories are in one serving?

Each 320g serving of Seaweed Tofu Soup contains approximately 92 kcal, making it a healthy, low-calorie option suitable for a light meal or nutritious snack.

Best Easy Seaweed Tofu Soup Recipe

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