Recipes and Cooking

Asian Spiced Edamame and Tofu Soup

Name: Asian Spiced Edamame and Tofu Soup
Prep time: 30 min
Total time: 330 min
Ingredients: 2 teaspoon sesame oil; 1 12 ounce pkg. extra-firm water-packed tofu, drained and cut into 1/2-inch cubes; 3 cup sliced fresh shiitake mushrooms (8 oz.); 2 cup fresh or frozen edamame; 0.5 cup chopped onion; 0.5 cup bias-sliced celery; 0.5 cup sliced carrot; 2 tablespoon grated fresh ginger; 3 cloves garlic, minced; 0.25 teaspoon salt; 0.25 teaspoon crushed red pepper; 0.125 teaspoon Chinese five-spice powder; 4 cup unsalted vegetable stock; 8 ounce baby bok choy or 2 cups chopped bok choy; 3 tablespoon reduced-sodium soy sauce

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Tofu and shiitake mushrooms are the perfect plant-based protein for this vegan Asian-inspired soup.

By

Carla Christian, RD

Published on August 20, 2020

four bowls of Asian Spiced Edamame and Tofu Soup with white spoon — Photo: Jacob Fox

Prep Time:

30 mins

Slow Cook Time:

5 hrs

Total Time:

5 hrs 30 mins

Servings:

6

Yield:

8 1/2 cups

Jump to Nutrition Facts

Ingredients

2 teaspoon sesame oil
1 12 ounce pkg. extra-firm water-packed tofu, drained and cut into 1/2-inch cubes
3 cup sliced fresh shiitake mushrooms (8 oz.)
2 cup fresh or frozen edamame
½ cup chopped onion
½ cup bias-sliced celery
½ cup sliced carrot
2 tablespoon grated fresh ginger
3 cloves garlic, minced
¼ teaspoon salt
¼ teaspoon crushed red pepper
⅛ teaspoon Chinese five-spice powder
4 cup unsalted vegetable stock
8 ounce baby bok choy or 2 cups chopped bok choy
3 tablespoon reduced-sodium soy sauce

Directions

In a 10-inch nonstick skillet heat sesame oil over medium-high. Add tofu; cook 8 to 10 minutes or until golden, stirring occasionally.
In a 3 1/2- or 4-qt. slow cooker combine tofu and next 10 ingredients (through five-spice powder). Add stock. Cover and cook on low 5 to 6 hours or high 2 1/2 to 3 hours.
If using low, turn to high. Stir in bok choy and soy sauce. Cover and cook 20 minutes more.

Nutrition Facts (per serving)

158	Calories
6g	Fat
16g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 158
% Daily Value *
Total Fat 6g	8%
Saturated Fat 1g	5%
Sodium 547mg	24%
Total Carbohydrate 16g	6%
Total Sugars 7g
Protein 12g
Vitamin C 22.6mg	113%
Calcium 117mg	9%
Iron 2.7mg	15%
Potassium 674mg	14%
Folate, total 198.3mcg
Vitamin B-6 0.3mg

*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.