Seaweed Soup with Tofu

Name: Seaweed Soup with Tofu
Total time: 30 min
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

2 Ratings
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.

Jamie Purviance Reviewed by Dietitian Victoria Seaver, M.S., RD

Reviewed by Dietitian Victoria Seaver, M.S., RD

Source: EatingWell Magazine, July/August 2010

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Recipe Summary

total:

30 mins

Servings:

Nutrition Profile:

Nutrition Info

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

Step 1
Place seaweed in a medium bowl, cover with water and let soak for 20 minutes.

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Step 2
Combine steak (if using), scallions, garlic, sesame oil and pepper in another bowl.
Step 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.
Step 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.

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

Serving Size:

about 3/4 cup

Per Serving:

44 calories; protein 1.6g; carbohydrates 3.1g; dietary fiber 0.4g; sugars 0.3g; fat 2.5g; saturated fat 0.4g; vitamin a iu 50.6IU; vitamin c 1.4mg; folate 6.4mcg; calcium 45.9mg; iron 0.5mg; magnesium 9.5mg; potassium 46.1mg; sodium 232.7mg.

Exchanges:

1 vegetable, 1 fat

2 Ratings

5 star values: 0
4 star values: 2
3 star values: 0
2 star values: 0
1 star values: 0

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EatingWell User

01/29/2012

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.

Nanaverm

02/21/2011

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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Seaweed Soup with Tofu

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Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (2)

All Reviews for Seaweed Soup with Tofu

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Seaweed Soup with Tofu

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (2)

All Reviews for Seaweed Soup with Tofu