EatingWell Soups

Low-Calorie • Vegetarian • Gluten-Free

Active40 min

Total40 min

Tofu & Vegetable Soup

Miso and seaweed are both umami ingredients that give this stew a wonderful meaty richness. (Dulse and arame, two of the most common seaweeds used in Asian cooking, can be found in Asian or natural-foods markets.) The addition of eggs, tofu, sweet corn kernels and cabbage results in a well-rounded meal. Use firm silken tofu if you prefer a soft texture; opt for regular firm tofu for more chewiness.

1½ tablespoons canola oil
1 medium onion, chopped
1½ tablespoons grated or minced fresh ginger
4 cups thinly sliced napa cabbage
4 cups low-sodium vegetable broth
½ cup snipped dulse or arame seaweed
1 cup corn, fresh or frozen
2 12- to 14-ounce packages firm tofu, silken or regular, drained if necessary, cut into ¼-inch cubes
¼ cup white miso (see Tip)
2 large eggs, beaten
4 scallions, chopped
2 tablespoons rice vinegar

1. Heat oil in a large pot over medium-high heat. Add onion and ginger; cook, stirring often, until fragrant, about 1 minute. Add cabbage; cook, stirring occasionally, until starting to wilt, 1 to 2 minutes.

2. Add broth and seaweed; bring to a boil. Reduce heat to medium and simmer for 5 minutes. Add corn, return to a simmer and cook for 2 minutes. Add tofu and cook until hot, about 3 minutes. Stir in miso and cook for 1 minute more.

3. Drizzle eggs onto the surface of the stew and simmer, undisturbed, until just set, 1 to 2 minutes. Remove from heat. Add scallions and vinegar and gently stir to combine.

Serves 5: about 2 cups each

Nutrition bonus: Vitamin C (26% daily value).

Miso is fermented soybean paste. It’s undeniably salty, so a little goes a long way. White or sweet miso (shiromiso), made with soy and rice, is yellow and milder in flavor than red miso. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.