Miso soup with tofu and prawns
20 min · 37 g protein · 270 cals / serving
A big, steaming bowl of savoury miso broth, made into a meal with plenty of soft tofu cubes and sweet poached prawns, shiitake mushrooms, bok choy and silky wakame, topped with green onion. Deeply savoury, gentle and warming, and on the table in fifteen minutes. Serves 2, or 3 smaller bowls.
Ingredients
- 3 1/3 cups water
- 1 tsp dashi granules, or 3 1/3 cups (800 ml) ready-made dashi in place of the water and granules
- 6 shiitake mushrooms, sliced
- 2 tbsp dried wakame, soaked 5 minutes (about 30 g soaked)
- 8 oz shrimp, peeled and deveined
- 2 baby heads bok choy, quartered
- 10 oz firm tofu, silken or soft also work, in 2 cm (3/4-inch) cubes
- 3 tbsp miso, white or yellow
- 2 green onions, thinly sliced
Steps
- Bring the water, dashi granules and shiitake to a simmer in a medium pot and simmer 3 minutes.
- Add the drained wakame, prawns and bok choy and simmer 2–3 minutes, until the prawns are pink and opaque (145°F).
- Slide in the tofu and let it warm through for 1 minute. Turn the heat to its lowest.
- Put the miso in a ladle or small bowl, whisk in a little hot broth until smooth, then stir it into the pot. Do not let the soup boil again, or the miso loses its aroma. Serve in big bowls with the green onion on top.
Good to know
Why not boil the miso?
Boiling dulls miso's flavour and turns it grainy. Stir it in at the end, off the boil, and it stays fragrant and smooth.
No dashi?
Use 3 1/3 cups of low-sodium chicken or vegetable broth instead of the water and granules. It is less sea-like but still very good, and about the same score.
Make it vegetarian?
Leave out the prawns, double the tofu and use a kombu or mushroom dashi; most dashi granules contain fish. It comes out a little lower: a score of about 90 instead of 93.
Per
- Calories
- 37
- Protein
- (52%)
- 5 g
- Fat
- (27%)
- 1 g
- Carbohydrates
- (21%)
- 2 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 199 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 540 kcal goes into the pot and 1649 g of ingredients comes out as about 1450 g of food: 37 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.