Tofu & Spinach Miso Soup

A warm bowl of Tofu & Spinach Miso Soup offers more than just comfort. Tofu provides plant-based calcium and protein, essential for bone development, while spinach delivers a boost of iron and vitamin C, supporting oxygen transport and immunity. Combined with fermented miso, rich in probiotics and umami depth, this soup gently heals the gut, calms the mind, and supports growth and recovery.

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🕒 Total Time: 15 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~190 kcal

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🛒 Ingredients

For the Miso Soup Base:

• 500ml filtered water
• 1 tbsp miso paste (preferably white or yellow miso) – fermented, gut-friendly
• 1 tsp dashi powder (vegan or regular) – optional for deeper umami
• 1 small piece of kombu (dried kelp, optional) – adds iodine and minerals

For the Toppings:

• 100g soft or silken tofu – cubed, rich in calcium and plant protein
• 1 handful fresh spinach – washed and roughly chopped
• 1 tsp sesame oil – enhances flavor, adds healthy fats
• 1 stalk green onion – thinly sliced for garnish
• 1 tsp soy sauce or tamari – optional for seasoning

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🍳 Instructions

Prepare the Broth:

1. In a small pot, bring water to a gentle boil.
2. (Optional) Add the kombu and let it simmer for 5 minutes, then remove.
3. Reduce heat to low. In a separate bowl, dissolve miso paste in a ladle of hot water, then stir back into the pot. Never boil miso directly — it will destroy its probiotic properties.
4. Add dashi powder (if using) and stir.

Add the Ingredients:

1. Gently add cubed tofu and simmer for 2–3 minutes until warmed through.
2. Add chopped spinach and stir until just wilted (around 30 seconds).
3. Taste and adjust with soy sauce or a pinch of salt, if needed.

Finish & Serve:

1. Turn off the heat and drizzle in sesame oil.
2. Ladle soup into bowls and garnish with green onions.
3. Serve immediately while hot and soothing.

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💡 Tips for Mood & Nutrition

• Gut healing: Miso contains probiotics that support gut-brain health, beneficial for emotional balance and digestion.
• Boost iron absorption: The vitamin C in spinach helps the body absorb its plant-based iron more effectively — crucial for energy and growth.
• For kids or those needing more calories: Add a poached egg or serve alongside a small bowl of brown rice.
• For better focus and relaxation: Pair with warm green tea or sprinkle in a touch of wakame seaweed, which contains magnesium — known for calming nerves.

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🎯 Note

• Avoid overboiling to preserve miso’s beneficial bacteria.
• Choose non-GMO, organic tofu when possible for cleaner nutrition.
• This light dinner is perfect before bedtime — easy on the stomach and gently warming for deep rest.
• Spinach and tofu are excellent for those avoiding dairy, yet still need bone-building support.

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📌 Expert’s Perspective

“This soup is a quiet powerhouse — gentle, warming, and deeply nourishing. The softness of tofu, the delicate bitterness of spinach, and the earthy umami of miso make each spoonful feel like a calming hug for your body and mind. It’s one of my go-to meals when recommending calcium support without dairy or when someone needs something light yet functional after a stressful day or training session.”