Name: Seaweed Soup with Tofu
Cook time: 20 min
Total time: 30 min
Ingredients: 0.25 cup crumbled dried seaweed, such as wakame or kelp (see Tip); 0.25 cup diced strip steak (optional); 0.25 cup thinly sliced scallions; 2 teaspoons minced garlic; 2 teaspoons toasted sesame oil; 0.25 teaspoon freshly ground pepper; 4 cups water; 2 tablespoons white miso (see Note), or to taste; 0.5 cup diced firm tofu

Seaweed Soup with Tofu

4.0

(2)

2 Reviews

This fragrant, super-savory seaweed soup is made with vitamin-rich wakame seaweed, the same kind often used for soups popular in Japanese and Korean cuisines.

By Jamie Purviance

Updated on October 21, 2022

Reviewed by Dietitian

Victoria Seaver, M.S., RD

Cook Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

5 servings, about 3/4 cup each

Nutrition Profile:

Dairy-Free Diabetes Appropriate Gluten-Free Heart Healthy Low Carbohydrate Low Fat Low Sodium Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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

Tip: Look for wakame in natural-foods stores or Asian markets.

Note: Miso is fermented bean paste made from barley, rice or soybeans, and is 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 milder the flavor. It will keep in the refrigerator for at least a year.

Nutrition Facts (per serving)

44	Calories
3g	Fat
3g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 5
Serving Size about 3/4 cup
Calories 44
% Daily Value *
Total Carbohydrate 3g	1%
Dietary Fiber 0g	1%
Total Sugars 0g
Protein 2g	3%
Total Fat 3g	3%
Saturated Fat 0g	2%
Vitamin A 51IU	1%
Vitamin C 1mg	2%
Folate 6mcg	2%
Sodium 233mg	10%
Calcium 46mg	4%
Iron 1mg	3%
Magnesium 10mg	2%
Potassium 46mg	1%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.