This white bean soup with tofu combines two plant-based protein powerhouses into one satisfying bowl. The creamy white beans provide the base while silken tofu adds a delicate texture and extra protein boost.
With 18 grams of protein per serving, this soup proves that plant-based eating can be both delicious and nutritious. The Asian-inspired seasonings of ginger, sesame, and soy sauce create a flavor profile that's comforting yet interesting.
Choosing Your Tofu
The type of tofu you use affects the soup's texture:
- Silken tofu - Soft, custard-like texture that melts into the soup
- Soft tofu - Slightly firmer but still tender
- Firm tofu - Holds its shape, more substantial bites
For this recipe, silken or soft tofu works best as it creates a creamier texture.
Protein Powerhouse
This soup delivers complete protein from two sources:
- White beans provide fiber, iron, and plant protein
- Tofu adds all essential amino acids
- Together they create a nutritionally complete meal
Serving Suggestions
- Brown rice or quinoa on the side
- Crispy wonton strips for crunch
- Extra chili oil for heat
- Fresh cilantro and lime
White Bean Soup with Tofu
Protein-packed vegan soup with white beans, silken tofu, and Asian-inspired flavors.
Nutrition per serving
285Calories
18gProtein
32gCarbs
9gFat
8gFiber
3gSugar
Ingredients
Instructions
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Sauté aromatics. Heat sesame oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger, cook for 1 minute until fragrant.
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Build the soup. Add white beans, vegetable broth, soy sauce, and rice vinegar. Bring to a boil, then reduce heat and simmer for 20 minutes.
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Add tofu and greens. Gently add tofu cubes and baby spinach. Cook for 3 minutes until spinach wilts and tofu is heated through. Stir gently to avoid breaking up the tofu.
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Serve. Ladle into bowls and top with sliced green onions, sesame seeds, and a drizzle of sesame oil.
Recipe Notes
- Gluten-free: Use tamari instead of soy sauce.
- More protein: Add edamame or use firm tofu.
- Storage: Refrigerate up to 3 days. Tofu texture may change.
- Spicy version: Add sriracha or chili garlic sauce.
