Healthy Spinach Soup With Tofu

Spinach and Tofu Soup

goblinbox / Flickr

  • Total: 50 mins
  • Prep: 15 mins
  • Cook: 35 mins
  • Yield: 4 to 5 servings
Nutritional Guidelines (per serving)
82 Calories
3g Fat
9g Carbs
8g Protein
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Nutrition Facts
Servings: 4 to 5 servings
Amount per serving
Calories 82
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 793mg 34%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 7%
Protein 8g
Calcium 125mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Combining fresh spinach leaves with tofu and Chinese dried mushrooms makes a warming soup that is loaded with healthy ingredients. Super-food spinach, protein-rich tofu, and hearty mushrooms combine together perfectly in both taste and texture. The chili paste, Chinese rice wine, soy sauce, and sesame oil bring wonderful Asian flavors to the soup.

Ingredients

  • 2 Chinese dried mushrooms
  • 3 large fresh button mushrooms
  • 1 tablespoon oil
  • 1 teaspoon garlic (finely chopped)
  • 1/4 teaspoon chili paste (or to taste)
  • 1 teaspoon Chinese rice wine or dry sherry
  • 5 cups chicken broth
  • 1 teaspoon light soy sauce
  • 1/2 teaspoon granulated sugar
  • Black pepper to taste
  • 1 block (4 to 5 ounces) firm tofu (drained and cut into small cubes)
  • 2 ounces fresh spinach leaves
  • 1/2 teaspoon Asian sesame oil

Steps to Make It

  1. Gather the ingredients.

  2. In a bowl, soak Chinese dried mushrooms in hot water to cover for 20 to 30 minutes, until softened. Squeeze out excess water. Cut off the stems and discard. Cut the caps into thin slices.

  3. Wipe the fresh mushrooms with a damp cloth, trim off any woody stems, and thinly slice.

  4. Heat the oil in a preheated​ wok over medium-high heat. Add the garlic and chili paste. Stir for a few seconds, until aromatic.

  5. Add all of the mushrooms and stir-fry for about 2 minutes; stir in the rice wine or dry sherry.

  6. Add chicken broth, soy sauce, sugar, and pepper. Bring to a boil uncovered.

  7. Add tofu and spinach leaves. Return to a boil and cook until spinach leaves turn bright green, 2 to 3 minutes.

  8. Remove from the heat and stir in the sesame oil. Serve hot.

  9. Enjoy!

Recipe Variations

This recipe uses chicken broth but feel free to replace it with vegetable broth to turn the soup into a vegetarian dish.

Chinese Dried Mushrooms

A favored ingredient for both their taste and health benefits, Chinese dried mushrooms are shiitake mushrooms (also called black mushrooms) that have been dehydrated. Their prominent meaty flavor is welcomed in recipes for braised dishes, stir-fries, and, of course, soups. Although also offered fresh, a benefit to purchasing dried mushrooms is that when stored properly they will last indefinitely.

Before using, the dried mushrooms need to be rinsed and then rehydrated, which is done by soaking in warm water. This not only plumps up the mushrooms but also removes any residual dirt. If you find the mushrooms keep floating to the top of the bowl, weigh them down with a plate. Once the mushrooms are soft, which will take roughly 20 minutes, you can use both the mushrooms as well as the soaking liquid in your recipes; the rich-flavored liquid will add earthy tones to a dish, as well as moisture when stir-frying. It is also an ideal liquid to use in vegetarian recipes.

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