Miso soup with vegetables

The comforting, ultra-light Japanese soup: a fragrant miso broth with tofu, seaweed and vegetables. Low in calories, rich in umami and in probiotics (unpasteurised miso), it is a light, easily digested dinner ready in 15 minutes, perfect for warming up without feeling heavy.

Preparation: 10 min  |  Cooking: 10 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 110 kcal · 9 g protein · 6 g carbohydrate · 5 g fat

Ingredients

• 3 tbsp miso paste
• 200 g firm tofu
• 2 carrots
• 2 spring onions
• 1 tsp ginger
• wakame seaweed (optional)

Method

1. Bring 1.2 litres of water to a gentle simmer (do not boil) with the ginger and the carrots cut into thin strips.
2. Dice the tofu and add it, along with the rehydrated seaweed.
3. Off the heat, dissolve the miso in a little broth, then stir it in (do not boil, to preserve its live cultures).
4. Sprinkle with spring onions and serve straight away.

Nutritional benefits

Miso soup is one of the lightest dinners there is: very low in calories, yet it provides plant protein thanks to the tofu and the miso (fermented soya). Unpasteurised miso contains live cultures that benefit the gut microbiome, and its umami flavour means you can go easy on the salt. The seaweed adds iodine and minerals, and the vegetables add fibre. It is a digestible, warming and comforting evening meal, ideal if you are trying to lose weight.

Variations and substitutions

• More filling: add soba noodles or rice.
• More vegetables: shiitake mushrooms, spinach, Chinese cabbage.
• With seafood or salmon (not vegan).
• Spicier: a little soy sauce, sesame oil or chilli.

Storage and making ahead

The broth keeps for 3 days in the fridge, but add the miso when serving (dissolving it off the heat) to preserve its live cultures. Reheat gently without bringing to the boil.

💡 Good to know

Never boil miso: excessive heat destroys its live cultures and spoils its flavour. Always dissolve it off the heat, at the end of cooking, in a little warm broth.

See also

Discover more vegetarian recipes · vegan recipes · weight-loss recipes · dairy-free recipes · healthy & balanced recipes.

Ingredients in this recipe: paste · miso · tofu · carrots · spring onions.

You might also like these recipes: Homemade ratatouille · Minestrone (Italian vegetable soup) · Baba ganoush (aubergine dip).