This classic Japanese soup is more than comfort food — it’s a smart choice for supporting digestion, bone health, and gentle nourishment. Seaweed is rich in iodine and calcium, tofu adds high-quality plant protein, and miso brings probiotics that support gut health. Ideal for a light dinner, post-workout recovery, or a calming meal for children and adults alike.
🕒 Total Time: 15 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~190 kcal
🛒 Ingredients
For the Soup Base:
- 500ml filtered water
- 1 piece kombu (dried kelp), ~5×5 cm – to infuse minerals into the broth
- 2 tbsp white miso paste – rich in umami and probiotics
For the Toppings:
- 100g soft tofu – cubed
- 2 tbsp dried wakame seaweed – soaked for 5 minutes, then drained
- 1 stalk green onion – finely sliced
- Optional: a few slices of fresh shiitake mushroom – for deeper flavor
🍳 Instructions
Prepare the Broth:
- Add water and kombu to a small pot and bring to a gentle simmer (do not boil).
- Remove the kombu once small bubbles appear — this prevents bitterness.
- Turn off the heat, then dissolve the miso paste gently by stirring it into the warm broth using a strainer or ladle.
Add the Ingredients:
- Return the pot to very low heat (do not boil once miso is added).
- Add tofu cubes, soaked wakame, and mushrooms (if using).
- Simmer very gently for 2–3 minutes until everything is warmed through.
Serve:
- Pour into bowls, garnish with sliced green onion.
- Serve immediately while warm.
💡 Tips for Mood & Nutrition
- Boost gut health: Use unpasteurized miso to retain active probiotics — but never boil it, as heat kills the beneficial bacteria.
- Add depth: A dash of toasted sesame oil or a sprinkle of roasted sesame seeds enhances flavor and adds healthy fats.
- For picky eaters: Blend tofu into the soup for a creamier texture that children may prefer.
- Mineral-rich: Seaweed provides essential trace minerals like iodine and magnesium — crucial for thyroid health and metabolism.
🎯 Note
- This dish is gentle on digestion, making it ideal for evening meals, especially for children or those recovering from illness or stress.
- The probiotics in miso and soluble fiber in seaweed can support mental health through the gut-brain axis.
- Tofu’s complete amino acid profile supports tissue repair and is especially valuable in plant-based diets.
📌 Expert’s Perspective
“As a chef and nutritionist, I often recommend this soup to clients needing calm, nourishment, and balance. The natural umami from miso satisfies cravings without heaviness, while tofu and seaweed deliver deep nutrition in a light form. It’s a dish that speaks to the body and the mind — grounding, soothing, and nourishing all at once.”
