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When your stomach isn’t feeling its best but you still need a protein-rich, nourishing meal, this Silky Tofu & Vegetable Miso Soup is one of my favorite go-to recipes.
Warm, light, and packed with gut-friendly ingredients, this soup is soothing, easy to digest, and hydrating, making it perfect for GLP-1 users who may be experiencing nausea or sensitivity to heavy foods.
The soft tofu adds a gentle protein boost without being heavy, while miso provides probiotic benefits for gut health. The delicate veggies keep things light while still adding fiber and nutrients.
Whether you’re in need of a healing, cozy meal or just want something easy on digestion, this soup delivers comfort in a bowl.
Why You’ll Love This Tofu & Vegetable Miso Soup Recipe
- Light yet satisfying – A high-protein soup that won’t weigh you down
- Gut-friendly – Miso and tofu support digestion and gut health
- Soft and soothing – Easy to eat, even on sensitive stomach days
- Quick and easy – Ready in under 20 minutes
- Customizable – Add more veggies, swap the broth, or adjust the seasonings to your liking
Why This Recipe is Great for GLP-1 Users
- 20g of protein per serving – Helps maintain muscle and promotes satiety
- Gentle on digestion – Soft tofu and mild miso broth are easy to tolerate
- Hydrating and light – Won’t cause discomfort or bloating
- Probiotic-rich – Miso supports gut health and digestion
- Small portion-friendly – Can be sipped or eaten in small amounts based on appetite
Recipe: Tofu & Vegetable Miso Soup
Ingredients
- 4 cups low-sodium vegetable broth (or dashi broth for traditional miso flavor)
- 2 tbsp white miso paste
- 1 block silken tofu, cubed
- ½ cup sliced shiitake mushrooms
- ½ cup baby spinach or bok choy
- 1 small carrot, julienned or thinly sliced
- 2 green onions, thinly sliced
- 1 tsp sesame oil (optional, for richness)
- ½ tsp grated ginger (optional, for digestion support)
- 1 tsp low-sodium soy sauce (or tamari for gluten-free)
Instructions
In a medium pot, bring the vegetable broth to a gentle simmer over medium heat. Do not boil, as boiling can kill the probiotics in the miso.
Whisk miso paste with a few tablespoons of warm broth in a small bowl until smooth. Set aside.
Add sliced mushrooms, carrot, and grated ginger (if using) to the simmering broth. Cook for 5 minutes until vegetables are tender.
Lower the heat and gently stir in the cubed silken tofu, being careful not to break it apart.
Remove from heat and stir in the dissolved miso mixture, ensuring it blends into the broth without clumping.
Add the baby spinach (or bok choy), green onions, and soy sauce. Let the residual heat wilt the greens.
Drizzle with sesame oil for extra depth of flavor and serve warm.
Nutrition (Per Serving, Serves 2)
- Calories: ~320
- Protein: ~20g
- Carbs: ~18g
- Fat: ~14g
Tips for the Chef:
- For extra protein: Add edamame or a soft-boiled egg for an additional protein boost.
- Make it heartier: Serve with soft rice noodles or steamed jasmine rice for a gentle carb addition.
- Keep it mild: If you’re extra sensitive to strong flavors, start with less miso and soy sauce, then adjust to taste.
- Meal prep tip: Store leftovers in an airtight container for up to 3 days—just reheat gently without boiling.
- Make it even softer: Blend half of the soup for an ultra-creamy, silky texture.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
