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Low Calorie Dinner: Miso Soup with Tofu and Seaweed Recipe

Name: Low Calorie Dinner: Miso Soup with Tofu and Seaweed Recipe
Total time: 20 min
Yield: 250 g
Ingredients: soft tofu 8 oz; dried wakame seaweed 2 tbsp; green onion 2 slices; water 3 cups; white miso paste 3 tbsp; soy sauce 1 tsp

A bowl of miso soup with tofu is warming and probiotic-rich for almost no calories. It's the Japanese answer to eating light without feeling empty.

Cook 20 min Difficulty EASY 70 kcal

#vegetarian #diabetic friendly #bariatric friendly #mediterranean

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Ingredients

Main ingredients

soft tofu 8 oz
dried wakame seaweed 2 tbsp
green onion 2 slices
water 3 cups

Seasonings/Sauce

white miso paste 3 tbsp
soy sauce 1 tsp

Nutrition summary

Carbohydrates 8 g 45%

Protein 6 g 34%

Fat 2 g 21%

Serving size 250g

Cooking steps

1

Soak the dried wakame seaweed in cold water for 5 minutes until it expands. Drain well and set aside.
2

Cut the soft tofu into small 1/2-inch cubes for an even bite and gentle texture.
3

Bring 3 cups of water to a gentle simmer in a medium saucepan over medium heat (do not boil).
4

Add the rehydrated seaweed and tofu cubes to the simmering water, and cook for 3 minutes. Stir gently to avoid breaking the tofu.
5

In a small bowl, dissolve white miso paste with a ladleful of hot broth, then stir the mixture back into the pot. Turn the heat to low and make sure not to let it boil, preserving the miso’s probiotic qualities.
6

Add soy sauce for seasoning and heat through for 1 minute. Remove the pot from the heat, then garnish with sliced green onion just before serving.

Personalized Q&A

Q. What are the core ingredients that give this miso soup its authentic flavor and texture?

The key ingredients—white miso paste, soft tofu, and wakame seaweed—define both the character and nutritional value of this soup. Miso paste brings deep savory umami, tofu offers a soft silky texture and plant protein, while seaweed contributes marine flavor and extra minerals. Their combination is classic for traditional Japanese miso soup.

Q. What’s the best heat control tip for making this soup at home?

The most important point is not to let the soup boil after adding the miso paste. Keep the broth at a low simmer to preserve the live probiotics and delicate flavor, and add the miso off direct heat for the best result.

Q. How can I keep the tofu from breaking apart in my miso soup?

Use soft but not silken tofu, cut it into even cubes, and gently stir after adding it to the simmering broth. Avoid rapid boiling or vigorous stirring. Adding the tofu after the seaweed softens also helps maintain its shape throughout cooking.

Q. How many calories and what is the main nutrition profile per serving?

Each 250g serving contains approximately 70 kcal, with 8g carbs (45%), 6g protein (34%), and 2g fat (21%). The soup is very low calorie, rich in plant protein, and has a balanced macronutrient profile, fitting dietary needs for light dinners and controlled nutrition.

Low Calorie Dinner: Miso Soup with Tofu and Seaweed Recipe

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