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Tofu Soup

Tofu Soup is a Soups And Creams international recipe with 567 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

567 kcal

Total Time

25 min

Servings

1

Protein

25 g

About This Recipe

The story behind Tofu Soup

Tofu Soup is a soups and creams recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, spaghetti, and garlic.

Like most enduring soups and creams recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 567 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu Soup worth coming back to.

Ingredients

  • Tofu150 g
  • Spaghetti1/2 cup (80 g)
  • Garlic1/2 clove (2 g)
  • Scallion2 tablespoon (10 g)
  • Soy Sauce1 teaspoon (5 g)
  • Ground Ginger1 teaspoon (2 g)
  • Cashews1 tablespoon (14 g)
  • Oil1/2 tablespoon (5 ml)
  • Water1/2 glass (125 ml)

Instructions

  1. 1

    Step 1

    For this recipe you can use water, vegetable broth or any meat broth.

  2. 2

    Step 2

    Heat oil in a pot over medium heat. In the meantime, chop the garlic and the scallion (the white and green part)

  3. 3

    Step 3

    Once heated, stir-fry the garlic with the scallion (white part) for 5 minutes. In the meantime, drain the tofu and cut it into bites.

  4. 4

    Step 4

    Next, add the water/broth. Once boiling, add the tofu with the spaghetti and cook for 10 minutes.

  5. 5

    Step 5

    If necessary, add more water and season with ground ginger, light or dark soy sauce and then salt and pepper to taste.

  6. 6

    Step 6

    Once done, serve hot. Add the chopped scallion (green part), pieces of cashew if you want and sprinkle with a pinch of sesame seeds.

Nutrition Snapshot

Macros and micros at a glance

43/ 100

Forkd Score · Limited

This recipe scores well for protein density relative to its per-serving calories.

Calories

567

Protein

25g

Carbs

40.1g

Fat

18.1g

Fiber

6.5g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

No

Dairy Free

No

Allergens

Tree NutSoy

Meal Prep and Storage

Make it easier to prep ahead

Tofu Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Tofu Soup

How many calories are in Tofu Soup?

Tofu Soup has about 567 calories per serving based on the current ingredient list and serving size on this page.

How long does Tofu Soup take to make?

Tofu Soup takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Tofu Soup?

Most ingredients in Tofu Soup can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Soy Sauce for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Tofu Soup?

Tofu Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Tofu Soup?

Yes, Tofu Soup generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.

How do I reheat Tofu Soup?

Reheat Tofu Soup gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.

Can I scale Tofu Soup up or down?

Yes. Tofu Soup is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Tofu Soup?

Use a large pot or Dutch oven for Tofu Soup so there is room to simmer without boiling over.

How do I know when Tofu Soup is cooked properly?

Tofu Soup is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Tofu Soup suitable for vegetarians?

Yes. Tofu Soup is suitable for vegetarians as written.

Is Tofu Soup gluten-free?

Tofu Soup is not reliably gluten-free as written because it includes Soy Sauce. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Tofu Soup?

Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tofu Soup ahead of time?

Tofu Soup can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Tofu Soup for my calorie or macro goals?

Tofu Soup already lands in a fairly high-protein range at about 25 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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