Seaweed & Tofu Soup

Seaweed & Tofu Soup

2 Reviews
From: EatingWell Magazine, July/August 2010

Korean meals always include soups—like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup.

Ingredients 5 servings

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  • ¼ cup crumbled dried seaweed, such as wakame or kelp (see Tip)
  • ¼ cup diced strip steak (optional)
  • ¼ cup thinly sliced scallions
  • 2 teaspoons minced garlic
  • 2 teaspoons toasted sesame oil
  • ¼ teaspoon freshly ground pepper
  • 4 cups water
  • 2 tablespoons white miso (see Note), or to taste
  • ½ cup diced firm tofu


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  1. Place seaweed in a medium bowl, cover with water and let soak for 20 minutes.
  2. Combine steak (if using), scallions, garlic, sesame oil and pepper in another bowl.
  3. Warm a medium saucepan over high heat and add the scallion mixture. Cook, stirring, until fragrant, about 1 minute. Stir in 4 cups water and miso. Reduce the heat to medium-low so the liquid does not boil. Whisk to dissolve the miso.
  4. Drain the seaweed and stir it into the soup along with tofu. Cook over medium-low for about 10 minutes. Remove from the heat. Taste and season with more miso, if desired.
  • Tip: Look for wakame in natural-foods stores or Asian markets.
  • Note: Miso is fermented bean paste made from barley, rice or soybeans used to add flavor to dishes such as soups, sauces and salad dressings. It is available in different colors, depending on the type of grain or bean and how long it's been fermented. In general, the lighter the color, the more mild the flavor. It will keep, in the refrigerator, for at least a year.

Nutrition information

  • Serving size: about ¾ cup
  • Per serving: 44 calories; 3 g fat(0 g sat); 0 g fiber; 3 g carbohydrates; 2 g protein; 6 mcg folate; 0 mg cholesterol; 0 g sugars; 51 IU vitamin A; 1 mg vitamin C; 46 mg calcium; 0 mg iron; 233 mg sodium; 46 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 1 vegetable, 1 fat

Reviews 2

January 29, 2012
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By: EatingWell User
nice flavor I ended up halving this recipe because I was only making it for myself and I had no idea whether I would like this. It was great. I used the brand of seaweed reccomended and only needed to let it soak for about 7 minutes.
February 21, 2011
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By: Nanaverm
Seaweed & Tofu Soup Be sure not to overheat the miso or its beneficial bacteria would be destroyed. Seaweeds have natural glutamate, so I use the soaking water in the soup for natural flavor. Seasoned rice vinegar or mirin contain sugars, as an alternate to adding more sugar. Pros: Good ingredients, and could use chicken or seafood instead of steak. Cons: See above for hints.
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