Seaweed & Tofu Soup
From EatingWell: 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.
- 1/4 cup crumbled dried seaweed, such as wakame or kelp (see Tip)
- 1/4 cup diced strip steak (optional)
- 1/4 cup thinly sliced scallions
- 2 teaspoons minced garlic
- 2 teaspoons toasted sesame oil
- 1/4 teaspoon freshly ground pepper
- 4 cups water
- 2 tablespoons white miso (see Note), or to taste
- 1/2 cup diced firm tofu
- Place seaweed in a medium bowl, cover with water and let soak for 20 minutes.
- Combine steak (if using), scallions, garlic, sesame oil and pepper in another bowl.
- 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.
- 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.
Tips & Notes
- 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.
Per serving: 44 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 0 g fiber; 233 mg sodium; 46 mg potassium.
Carbohydrate Servings: 0
Exchanges: 1 vegetable, 1 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Preparation/ Technique
- July/August 2010