High Protein Spicy Tofu Soup

Dive into a bowl of bold and nourishing flavor with this High Protein Spicy Tofu Soup! Perfectly balanced between creamy coconut milk, a kick of red chili paste, and umami-rich low-sodium soy sauce, this vibrant soup is packed with wholesome ingredients like tender tofu, earthy mushrooms, crunchy carrots, and fresh baby spinach. Not only is it high in plant-based protein, but it also comes together in just 35 minutes, making it an ideal weeknight dinner or meal prep option. Infused with aromatic ginger and garlic, and finished with a zing of lime juice, this soup delivers a comforting yet spicy punch that will warm you from the inside out. Garnish with green onions for a pop of freshness, and serve with lime wedges for a customizable tangy twist. It's a one-pot wonder that's healthy, satisfying, and perfect for spice lovers!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 1200 milliliters vegetable broth
• 200 milliliters coconut milk (unsweetened)
• 2 tablespoons red chili paste
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon sesame oil
• 1 tablespoon ginger
• 2 cloves garlic
• 1 medium carrot
• 100 grams baby spinach
• 150 grams mushrooms
• 2 stalks green onions
• 1 medium lime
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Press the tofu for 10 minutes to remove excess water, then cut it into 1-inch cubes.

Step 2

Prepare the vegetables: peel and slice the carrot into thin rounds, clean and slice the mushrooms, mince the garlic, and grate the ginger.

Step 3

In a large pot, heat sesame oil over medium heat. Add the grated ginger and minced garlic, stirring for 1-2 minutes until fragrant.

Step 4

Stir in the red chili paste and cook for another 1 minute to release its flavor.

Step 5

Pour in the vegetable broth, add soy sauce, and bring it to a gentle boil.

Step 6

Add the sliced carrots and mushrooms to the pot. Simmer for 10 minutes until the vegetables are tender.

Step 7

Stir in the coconut milk and gently add in the cubed tofu. Let it cook for 5 minutes to heat through.

Step 8

Add the baby spinach and cook for another 2 minutes until it wilts.

Step 9

Season the soup with salt and black pepper to taste. Squeeze in the juice of half a lime and stir well.

Step 10

Ladle the soup into bowls, garnish with chopped green onions, and serve with lime wedges on the side for extra tang.

Nutrition Facts

Serving size	2287.7 grams (2287.7g)

Amount per serving	% Daily Value*
Calories	1616

Total Fat 98.70g	127%
Saturated Fat 50.00g	250%
Polyunsaturated Fat 12.00g
Cholesterol 0mg	0%
Sodium 6059mg	263%
Total Carbohydrate 131.40g	48%
Dietary Fiber 33.60g	120%
Total Sugars 39.20g
Protein 80.10g	160%

Vitamin D 0IU	0%
Calcium 999mg	77%
Iron 24mg	133%
Potassium 4554mg	97%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.2%

Protein: 18.5%

Carbs: 30.3%