Best Easy Clam and Tofu Soup Recipe

Fresh clams and silken tofu simmer in a light, savory broth for a quick, elegant soup. This protein-rich, healthy family soup is low calorie and supports a dash diet or clean eats plan.

Cook 30 min Difficulty EASY 140 kcal
#DASH #high protein #diabetic friendly #mediterranean
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Ingredients
Main ingredients
  • fresh clams 1 lb
  • silken tofu 14 oz
  • baby spinach 2 cups
  • scallions 3 pieces
  • water 6 cups
Seasonings/Sauce
  • low-sodium soy sauce 1.5 tbsp
  • garlic 3 cloves
  • sesame oil 1 tsp
  • ground white pepper 0.25 tsp
Nutrition summary
Carbohydrates 7 g 21%
Protein 14 g 40%
Fat 5 g 39%
Serving size 270g
Cooking steps
  1. 1

    Scrub and rinse fresh clams thoroughly under cold water to remove any grit.

  2. 2

    Bring 6 cups of water to a steady simmer in a medium pot over medium heat, then add the clams; cover and cook until the shells open, 5-8 minutes.

  3. 3

    Remove opened clams with a slotted spoon; strain the broth through a fine mesh sieve to remove sand and return the clear broth to the pot.

  4. 4

    Add minced garlic and sliced scallions (reserve some greens for garnish) to the pot; simmer over low heat for 3 minutes to infuse flavor without browning.

  5. 5

    Gently add silken tofu (cut into 1-inch cubes), low-sodium soy sauce, and white pepper; simmer for 5 more minutes on low, checking to maintain a very gentle heat to prevent the tofu from breaking.

  6. 6

    Return all clams and add baby spinach; cook just until the spinach wilts and all ingredients are warmed through (about 2 minutes).

  7. 7

    Drizzle sesame oil over the finished soup, ladle into bowls, and garnish with reserved scallion greens. Serve hot.

Personalized Q&A
Q. What are the essential ingredients in this Clam and Tofu Soup recipe?
The defining ingredients are fresh clams for briny depth, silken tofu for creamy texture and plant protein, and a delicate broth enriched with scallions, garlic, and a splash of low-sodium soy sauce. These components work together to create a savory, light soup with balanced nutrition.
Q. How should I manage heat to avoid breaking the tofu or overcooking the clams?
Maintain a steady simmer (not a rolling boil) when cooking clams and tofu. After the initial high heat to open the clams, turn the heat low when adding tofu and seasonings. Gentle heat keeps tofu soft and prevents clams from toughening, resulting in an elegant texture.
Q. How can I prevent grit from the clams in the finished soup?
Rinse the clams thoroughly before cooking and strain the cooking broth through a fine mesh sieve after simmering. This crucial step removes sand and shell fragments, ensuring a clear and pleasant soup.
Q. What are the nutrition highlights per serving of this soup?
Each serving delivers approximately 140 kcal, with 14g of protein (40% of calories), 7g of carbs (21%), and 5g of fat (39%). This balance supports high protein, DASH, diabetic-friendly, and Mediterranean-style clean eating.
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