Healthy Spinach Soup With Tofu

Healthy Spinach Soup With Tofu

The Spruce / Stephanie Goldfinger

Prep: 15 mins
Cook: 35 mins
Total: 50 mins
Servings: 4 to 5 servings
Nutrition Facts (per serving)
256 Calories
10g Fat
28g Carbs
17g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 4 to 5
Amount per serving
Calories 256
% Daily Value*
Total Fat 10g 12%
Saturated Fat 1g 7%
Cholesterol 0mg 0%
Sodium 164mg 7%
Total Carbohydrate 28g 10%
Dietary Fiber 10g 35%
Total Sugars 7g
Protein 17g
Vitamin C 8mg 39%
Calcium 384mg 30%
Iron 5mg 25%
Potassium 579mg 12%
*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. Superfood 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.


  • 2 Chinese dried mushrooms

  • 3 large fresh button mushrooms

  • 1 tablespoon oil

  • 1 teaspoon finely chopped garlic

  • 1/4 teaspoon chili paste, more to taste

  • 1 teaspoon Chinese rice wine, or dry sherry

  • 5 cups vegetable or chicken broth

  • 1 teaspoon light soy sauce

  • 1/2 teaspoon granulated sugar

  • Freshly ground black pepper, to taste

  • 1 (4- to 5-ounce) block 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.

    Healthy Spinach Soup With Tofu ingredients

    The Spruce / Stephanie Goldfinger

  2. In a bowl, soak Chinese dried mushrooms in hot water to cover for 20 to 30 minutes, until softened.

    soak mushrooms in a bowl of water

    The Spruce / Stephanie Goldfinger

  3. Squeeze out excess water. Cut off the stems and discard. Cut the caps into thin slices.

    drain and slice mushrooms

    The Spruce / Stephanie Goldfinger

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

    mushrooms in a bowl

    The Spruce / Stephanie Goldfinger

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

    garlic and chili paste in a pan with oil

    The Spruce / Stephanie Goldfinger

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

    mushrooms frying in a pan with oil

    The Spruce / Stephanie Goldfinger

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

    Add chicken broth, soy sauce, sugar, and pepper to the mushrooms in the pan

    The Spruce / Stephanie Goldfinger

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

    add spinach to the soup in the pan

    The Spruce / Stephanie Goldfinger

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

    Healthy Spinach Soup With Tofu in a bowl

    The Spruce / Stephanie Goldfinger

Recipe Variation

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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