28+ Hearty & Healthy Tofu Soup Recipes That Warm the Soul

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Tofu soup might just be the most versatile comfort food you didn’t know you were missing.

Whether you’re craving something hearty and filling or light and cleansing, tofu can adapt to any flavor profile and seasonal ingredient.

From Asian-inspired broths like Korean sundubu jjigae and Japanese miso soup to hearty lentil, pumpkin, or creamy cauliflower blends—there’s a tofu soup for every palate.

This roundup of 28+ tofu soup recipes showcases just how delicious and nourishing tofu can be when simmered in flavorful broths, paired with fresh vegetables, and enhanced by aromatic spices.

Whether you’re plant-based, vegan, vegetarian, or just looking to add more meatless meals into your week, these recipes are both satisfying and easy to prepare.

Let’s dive into a warm, nourishing world—one tofu-filled bowl at a time.

28+ Hearty & Healthy Tofu Soup Recipes That Warm the Soul

With so many delicious ways to enjoy tofu soup, your weeknight dinners or cozy weekend lunches just got a whole lot more exciting.

Whether you’re a fan of light broths, spicy stews, or creamy vegetable blends, tofu effortlessly adapts to every flavor.

These 28+ tofu soup recipes are more than just warm bowls—they’re an invitation to explore global cuisines, seasonal ingredients, and nourishing comfort food.

Try a new one each week, mix and match ingredients, or tweak flavors to suit your own style. Soup season (or any season) has never looked better!

Korean Soft Tofu Stew

This Korean Soft Tofu Stew, also known as Sundubu Jjigae, is a spicy, comforting dish filled with soft tofu, vegetables, and a touch of heat from gochugaru. It’s perfect for cold days or when you need a warming, flavorful meal that feels both nourishing and satisfying.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 1 tablespoon gochugaru (Korean red chili flakes)
  • ½ onion, chopped
  • ½ zucchini, chopped
  • 4 ounces mushrooms, sliced
  • 1 cup kimchi, chopped
  • 2 cups vegetable broth
  • 1 tablespoon soy sauce
  • 1 pack soft tofu (silken or Korean-style)
  • 1 egg (optional)
  • 2 green onions, chopped

Instructions

  1. Heat sesame oil in a pot over medium heat. Add garlic and ginger, and sauté for about 30 seconds.
  2. Stir in gochugaru and let it bloom in the oil for 15 seconds.
  3. Add onion, zucchini, mushrooms, and kimchi. Cook until vegetables begin to soften.
  4. Pour in the vegetable broth and soy sauce, and bring to a simmer.
  5. Gently add soft tofu in large chunks. Simmer for another 5–7 minutes.
  6. If using, crack an egg into the stew and let it poach in the hot broth.
  7. Garnish with green onions and serve hot with steamed rice.

This stew is a staple in Korean cuisine and a great way to introduce spicy flavors and silken tofu into your diet. The combination of soft tofu and fermented kimchi creates an addictive texture and taste that keeps you coming back.

Miso Tofu Soup

Miso Tofu Soup is a simple, umami-packed Japanese-inspired dish that is both light and soothing. It’s ideal for a quick lunch or as a starter for a more elaborate meal. With its dashi base and miso richness, it’s a timeless comfort food.

Ingredients

  • 3 cups water
  • 1 tablespoon dashi granules (or kombu-based dashi)
  • 3 tablespoons miso paste
  • ½ cup cubed firm tofu
  • 2 tablespoons wakame (dried seaweed), soaked and drained
  • 2 green onions, thinly sliced

Instructions

  1. In a saucepan, bring water to a gentle boil and add dashi granules. Stir to dissolve.
  2. Reduce heat to low. In a small bowl, mix miso paste with a ladle of hot broth, stirring until smooth, then return it to the pot.
  3. Add tofu and wakame, and simmer for 2–3 minutes.
  4. Remove from heat and add green onions.
  5. Serve warm, ideally with a side of steamed rice or pickled vegetables.

Miso Tofu Soup is light yet satisfying, with a delicate balance of flavors. It’s a go-to choice for a healthy meal that doesn’t skimp on flavor. The silky tofu combined with umami-rich miso and seaweed creates a nourishing bowl perfect for any day.

Spicy Thai Tofu Soup

This Spicy Thai Tofu Soup brings a delightful mix of coconut, lime, and chili to the table. With tofu as the protein star, it’s both creamy and spicy, inspired by the traditional Thai Tom Kha soup but made vegan-friendly.

Ingredients

  • 1 tablespoon coconut oil
  • 1 tablespoon red curry paste
  • 3 cups vegetable broth
  • 1 cup coconut milk
  • 1 tablespoon soy sauce
  • 1 block firm tofu, cubed
  • 1 cup mushrooms, sliced
  • 1 red bell pepper, thinly sliced
  • 2 tablespoons lime juice
  • 2 kaffir lime leaves (optional)
  • Fresh cilantro and Thai basil for garnish

Instructions

  1. Heat coconut oil in a pot and stir in red curry paste until fragrant.
  2. Add vegetable broth and bring to a simmer.
  3. Stir in coconut milk, soy sauce, tofu, mushrooms, bell pepper, and lime leaves. Simmer gently for 10 minutes.
  4. Finish with lime juice.
  5. Serve hot, garnished with cilantro and Thai basil.

This soup is rich and satisfying with layers of complex flavor. The combination of creamy coconut and spicy curry brings warmth and depth, while tofu and fresh vegetables make it hearty and nourishing. It’s a dish that feels indulgent but is healthy and vibrant.

Chinese Tofu and Vegetable Soup

This Chinese Tofu and Vegetable Soup is a light yet hearty option that’s perfect for a wholesome lunch or dinner. Brimming with tofu, bok choy, mushrooms, and a fragrant broth, it offers clean flavors and a gentle warmth that soothes and satisfies.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 4 cups vegetable broth
  • 1 tablespoon soy sauce
  • 1 block firm tofu, cubed
  • 1 cup shiitake or button mushrooms, sliced
  • 1 small carrot, julienned
  • 1 baby bok choy, chopped
  • Salt and pepper to taste
  • Green onions for garnish

Instructions

  1. Heat sesame oil in a pot over medium heat. Sauté garlic and ginger for a minute until fragrant.
  2. Add mushrooms and carrots, and cook for a few minutes until slightly softened.
  3. Pour in the broth and soy sauce, bring to a simmer.
  4. Add tofu and bok choy, and simmer for another 5–7 minutes.
  5. Season with salt and pepper as needed.
  6. Garnish with green onions and serve warm.

This soup is perfect when you’re craving something clean and simple. The tofu soaks up the savory broth while the veggies add texture and nutrition. It’s a feel-good soup you’ll want to keep in your weekly meal rotation.

Tofu Tomato Soup

Tofu Tomato Soup is a creative twist on the classic tomato soup. Silken tofu blends smoothly into the broth, adding protein and creaminess without the need for dairy. This version is bold, velvety, and comfort-packed with every spoonful.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 can (14 oz) diced tomatoes
  • 1 cup vegetable broth
  • ½ block silken tofu
  • 1 teaspoon basil
  • ½ teaspoon oregano
  • Salt and pepper to taste
  • Fresh basil for garnish

Instructions

  1. Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent.
  2. Add diced tomatoes, broth, basil, and oregano. Simmer for 10 minutes.
  3. Add silken tofu and cook for 2 more minutes.
  4. Using an immersion blender, blend the soup until smooth.
  5. Season with salt and pepper to taste.
  6. Serve hot with fresh basil on top.

This tofu tomato soup is perfect for those who love traditional flavors with a healthy, plant-based upgrade. The tofu adds richness while blending seamlessly into the tomato base, making the soup both comforting and nutritious.

Tofu Lentil Soup

Tofu Lentil Soup is a protein-packed meal that combines red lentils, tofu, and warming spices. It’s thick, filling, and perfect for batch-cooking. The combination of legumes and tofu makes it a fantastic option for vegans and vegetarians alike.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • ½ teaspoon turmeric
  • ½ teaspoon smoked paprika
  • ¾ cup red lentils, rinsed
  • 4 cups vegetable broth
  • 1 block firm tofu, cubed
  • 1 carrot, diced
  • Salt and black pepper to taste
  • Lemon wedges and parsley for garnish

Instructions

  1. Heat olive oil in a large pot. Sauté onion and garlic until soft.
  2. Stir in cumin, turmeric, and paprika, and cook for another minute.
  3. Add lentils, broth, carrot, and bring to a boil. Reduce heat and simmer for 20 minutes.
  4. Add tofu and cook for 5–7 more minutes until lentils are tender.
  5. Season with salt and pepper.
  6. Serve with lemon juice and fresh parsley.

Hearty and satisfying, this soup is a great way to enjoy lentils and tofu together. It’s rich in plant-based protein and full of flavor from spices and herbs. Ideal for colder days or meal prepping a nourishing lunch.

Thai Coconut Tofu Soup

Thai Coconut Tofu Soup is a fragrant, creamy, and slightly spicy dish inspired by traditional Tom Kha. With coconut milk, lemongrass, and tofu, it delivers a luxurious texture and refreshing zing all in one bowl.

Ingredients

  • 1 tablespoon coconut oil
  • 1 stalk lemongrass, cut and smashed
  • 1 inch fresh ginger, sliced
  • 2 cloves garlic, crushed
  • 2 cups vegetable broth
  • 1 can coconut milk (13.5 oz)
  • 1 block firm tofu, cubed
  • 1 cup sliced mushrooms
  • 1 small red chili, sliced
  • 2 tablespoons lime juice
  • 1 tablespoon soy sauce
  • Fresh cilantro and lime wedges for garnish

Instructions

  1. Heat coconut oil in a saucepan over medium heat. Add lemongrass, ginger, and garlic, and sauté until fragrant.
  2. Add broth and bring to a gentle simmer for 5 minutes.
  3. Stir in coconut milk, tofu, mushrooms, and chili. Simmer for another 10 minutes.
  4. Remove from heat and stir in lime juice and soy sauce.
  5. Strain out lemongrass and ginger if desired.
  6. Serve hot, garnished with cilantro and lime wedges.

This soup is a delightful balance of spicy, tangy, and creamy. It’s both comforting and refreshing, making it a go-to when you want bold flavor and plant-based protein in one satisfying meal.

Silken Tofu and Spinach Soup

Silken Tofu and Spinach Soup is a delicate, nutrient-rich option that’s light but fulfilling. The soft tofu practically melts in your mouth, while fresh spinach brings a vibrant touch to this healthy, Asian-inspired broth.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon soy sauce
  • 3 cups vegetable broth
  • ½ block silken tofu, cubed
  • 2 cups fresh spinach leaves
  • Salt and white pepper to taste
  • Sesame seeds and green onions for garnish

Instructions

  1. Heat sesame oil in a pot and sauté garlic until fragrant.
  2. Add soy sauce and vegetable broth. Bring to a simmer.
  3. Gently add silken tofu and simmer for 5 minutes without stirring too much.
  4. Add spinach and cook for another 1–2 minutes until wilted.
  5. Season with salt and white pepper.
  6. Garnish with sesame seeds and green onions before serving.

This soup is ideal for a quick, wholesome meal. The tender spinach and silken tofu create a comforting texture, while the sesame-garlic broth keeps it deeply satisfying. It’s a beautiful option when you want something gentle, warm, and full of nutrients.

Tofu and Corn Soup

Tofu and Corn Soup is a light, creamy, and subtly sweet dish with a lovely balance of textures. Inspired by Chinese-style sweet corn soup, it uses tofu to add protein while keeping the broth smooth and comforting.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 clove garlic, minced
  • 1 small shallot, finely chopped
  • 1 can sweet corn (or 1½ cups fresh corn)
  • 3 cups vegetable broth
  • ½ block firm tofu, diced small
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (optional for thickening)
  • Salt and pepper to taste
  • Chopped scallions for garnish

Instructions

  1. In a pot, heat oil and sauté garlic and shallot until translucent.
  2. Add corn and stir for 2–3 minutes.
  3. Pour in broth and bring to a boil. Lower heat and add tofu.
  4. If desired, stir in cornstarch slurry to thicken the soup slightly.
  5. Simmer for 5 more minutes and adjust seasoning.
  6. Garnish with chopped scallions before serving.

This soup is subtly sweet and savory, with tofu adding extra body and protein. It’s a gentle dish that appeals to both kids and adults, perfect for a light lunch or an easy starter before dinner.

Vietnamese Tofu Noodle Soup

Vietnamese Tofu Noodle Soup is a fresh, aromatic, and deeply satisfying dish inspired by pho chay. With rice noodles, tofu, and a delicately spiced broth, it’s a comforting bowl that’s both nourishing and full of flavor.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion, sliced
  • 3 cloves garlic, smashed
  • 1 inch ginger, sliced
  • 4 cups vegetable broth
  • 2 star anise pods
  • 1 cinnamon stick
  • 1 tablespoon soy sauce
  • 1 block firm tofu, pan-fried or baked
  • 6 oz rice noodles, cooked
  • Fresh herbs (Thai basil, cilantro, mint)
  • Bean sprouts, lime wedges, and chili for garnish

Instructions

  1. In a pot, heat oil and sauté onion, garlic, and ginger until fragrant.
  2. Add broth, star anise, and cinnamon stick. Simmer for 15–20 minutes.
  3. Strain out solids and return broth to the pot. Add soy sauce and adjust seasoning.
  4. Divide noodles and tofu into bowls, then pour hot broth over them.
  5. Top with fresh herbs, bean sprouts, lime, and chili slices.

This soup is a Vietnamese classic made meatless with tofu, yet it still captures the depth and brightness of traditional pho. It’s a lively, balanced meal perfect for when you crave both warmth and freshness.

Tofu and Pumpkin Soup

Tofu and Pumpkin Soup is creamy, earthy, and subtly sweet, combining roasted pumpkin and tofu into a velvety bowl of goodness. It’s cozy, colorful, and perfect for chilly evenings or holiday menus.

Ingredients

  • 1 tablespoon olive oil
  • 2 cups pumpkin puree (or roasted pumpkin)
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • 3 cups vegetable broth
  • ½ block silken tofu
  • ½ teaspoon ground nutmeg
  • Salt and pepper to taste
  • Pumpkin seeds and parsley for garnish

Instructions

  1. In a pot, heat olive oil and sauté onion and garlic until soft.
  2. Add pumpkin puree and vegetable broth. Bring to a gentle simmer.
  3. Add silken tofu and blend everything with an immersion blender until smooth.
  4. Stir in nutmeg, salt, and pepper. Simmer for another 5 minutes.
  5. Serve hot, topped with pumpkin seeds and fresh parsley.

This soup offers a luxurious texture and autumnal flavor without any dairy. The tofu blends in seamlessly, adding richness and plant-based protein. It’s a beautiful way to enjoy the natural sweetness of pumpkin in a wholesome format.

Tofu and Barley Soup

Tofu and Barley Soup is a hearty, rustic dish that’s ideal for meal prepping or warming up on a cold day. Barley adds a chewy bite and fiber, while tofu gives it a satisfying boost of plant-based protein.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 1 celery stalk, chopped
  • ½ cup pearl barley
  • 4 cups vegetable broth
  • 1 block firm tofu, cubed
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery for 5–7 minutes.
  2. Stir in barley, thyme, and vegetable broth. Bring to a boil, then reduce to a simmer.
  3. Cover and cook for 30–35 minutes, or until barley is tender.
  4. Add tofu and cook for another 5–7 minutes.
  5. Season with salt and pepper. Serve garnished with parsley.

This soup is both filling and balanced, perfect for cozy meals without feeling heavy. The tofu soaks up the herby broth while the barley keeps things textured and satisfying. Great for make-ahead meals or next-day leftovers.

Japanese Tofu and Wakame Soup

Japanese Tofu and Wakame Soup is a gentle, umami-rich dish that emphasizes simplicity and balance. Featuring silken tofu, rehydrated wakame seaweed, and a light broth, this soup is both hydrating and nourishing, perfect for a minimalist meal or starter.

Ingredients

  • 3 cups water
  • 1 tablespoon miso paste
  • 1 teaspoon dashi granules (or kombu dashi for vegan)
  • ½ block silken tofu, cut into cubes
  • 2 tablespoons dried wakame, soaked and drained
  • 1 green onion, thinly sliced

Instructions

  1. In a pot, heat water and stir in dashi granules until dissolved.
  2. Add miso paste by whisking it in with a bit of hot broth until smooth, then return it to the pot.
  3. Add tofu and wakame, and simmer gently for 3–4 minutes without boiling.
  4. Serve hot with green onions sprinkled on top.

This soup captures the elegance of Japanese home cooking. It’s clean, delicate, and deeply soothing. The silken tofu adds a soft contrast to the tender seaweed, and the miso broth ties it all together with savory depth.

Tofu Cabbage Soup

Tofu Cabbage Soup is a hearty, home-style soup that combines chopped cabbage, tofu, and warming spices for a satisfying, budget-friendly meal. It’s great for a weeknight dinner and easy to prepare with pantry staples.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 cups chopped green cabbage
  • 1 carrot, sliced
  • 1 teaspoon smoked paprika
  • 4 cups vegetable broth
  • 1 block firm tofu, cubed
  • Salt and pepper to taste

Instructions

  1. In a large pot, heat olive oil and sauté onion and garlic until soft.
  2. Add carrot and cabbage, cooking for 5–6 minutes until slightly wilted.
  3. Stir in paprika, then pour in vegetable broth. Bring to a boil.
  4. Add tofu, reduce to a simmer, and cook for 10 more minutes.
  5. Season with salt and pepper to taste. Serve hot.

This soup is warming and rustic, with the cabbage adding a soft, sweet flavor and the tofu making it heartier. It’s a go-to recipe for when you need something wholesome, filling, and uncomplicated.

Tofu and Sweet Potato Soup

Tofu and Sweet Potato Soup is a velvety, comforting bowl of goodness with sweet, earthy flavors and a creamy finish. The tender sweet potatoes and protein-rich tofu make this a satisfying plant-based option for fall or winter.

Ingredients

  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 medium sweet potatoes, peeled and diced
  • 3 cups vegetable broth
  • ½ block silken tofu
  • 1 teaspoon ground cumin
  • Salt and black pepper to taste
  • Chopped parsley or cilantro for garnish

Instructions

  1. In a pot, heat coconut oil and sauté onion and garlic until soft.
  2. Add sweet potatoes and cumin, cooking for 2–3 minutes.
  3. Pour in vegetable broth and bring to a boil. Lower heat and simmer until sweet potatoes are tender.
  4. Stir in silken tofu, then blend the soup until smooth using an immersion blender.
  5. Season with salt and pepper. Garnish with herbs before serving.

This soup offers a rich, creamy texture and naturally sweet flavor, elevated by cumin and finished with the silken smoothness of tofu. It’s cozy, comforting, and ideal for when you need a nutritious, soothing bowl.

Tofu and Broccoli Soup

Tofu and Broccoli Soup is a wholesome, green-powered dish that’s as comforting as it is nutrient-dense. The pairing of protein-rich tofu with vibrant broccoli creates a flavorful and filling soup perfect for lunch or dinner.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 cups broccoli florets
  • 1 block firm tofu, cubed
  • 3 cups vegetable broth
  • ½ teaspoon dried thyme
  • Salt and pepper to taste
  • Lemon juice and chopped parsley for garnish

Instructions

  1. In a large pot, heat olive oil and sauté onion and garlic until fragrant.
  2. Add broccoli and thyme, stirring for a few minutes.
  3. Pour in vegetable broth and bring to a boil. Simmer until broccoli is tender.
  4. Add tofu and cook for another 5 minutes.
  5. Blend partially for a creamy texture or leave chunky.
  6. Season with salt, pepper, and a splash of lemon juice. Garnish with parsley.

This soup delivers comfort and nutrition in every spoonful. The mild tofu blends beautifully with the grassy freshness of broccoli, making it both satisfying and cleansing. Great for anyone looking for a lighter, protein-rich option.

Creamy Cauliflower Tofu Soup

Creamy Cauliflower Tofu Soup is a luscious, dairy-free soup that combines the subtle nuttiness of cauliflower with the silken texture of tofu. It’s blended until smooth and flavored with simple herbs for a clean and cozy meal.

Ingredients

  • 1 tablespoon olive oil
  • 1 small leek or onion, chopped
  • 2 cloves garlic, minced
  • 1 small head cauliflower, chopped
  • ½ block silken tofu
  • 3 cups vegetable broth
  • ½ teaspoon dried rosemary or thyme
  • Salt and pepper to taste
  • Olive oil and black pepper for garnish

Instructions

  1. Heat olive oil in a pot and sauté leek and garlic until soft.
  2. Add cauliflower and rosemary, stirring for 2 minutes.
  3. Pour in vegetable broth and simmer until cauliflower is tender.
  4. Add silken tofu and blend the soup until smooth.
  5. Season to taste with salt and pepper.
  6. Serve hot with a drizzle of olive oil and cracked pepper.

This soup is comfort food with a modern, plant-based twist. The tofu adds creaminess and protein without any dairy, and the cauliflower keeps it light yet satisfying. Perfect for elegant lunches or chilly evenings.

Tofu and Tomato Noodle Soup

Tofu and Tomato Noodle Soup is a bold, slurpable option filled with tangy tomatoes, silky tofu, and soft noodles. It’s inspired by Chinese tomato noodle soups and delivers warmth, body, and comfort in each bite.

Ingredients

  • 1 tablespoon sesame oil
  • 2 tomatoes, chopped
  • 2 cloves garlic, minced
  • 3 cups vegetable broth
  • 1 teaspoon soy sauce
  • ½ block soft tofu, cubed
  • 4 oz rice noodles or ramen noodles
  • Salt, pepper, and scallions to taste

Instructions

  1. Heat sesame oil in a saucepan. Add garlic and tomatoes, sautéing until tomatoes break down.
  2. Add vegetable broth and soy sauce. Bring to a simmer.
  3. Add noodles and cook according to package instructions.
  4. Gently add tofu cubes and simmer for 2–3 more minutes.
  5. Season with salt and pepper. Garnish with scallions.

This soup is perfect for when you want something cozy but with a punch of flavor. The acidity of the tomatoes is balanced by the soft tofu, and the noodles make it a complete, satisfying meal.

Tofu and Mushroom Soup

Tofu and Mushroom Soup is a rich, savory bowl perfect for those who crave umami flavors. With a variety of mushrooms and firm tofu simmered in a gently seasoned broth, it’s hearty, earthy, and deeply satisfying.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 cup shiitake or mixed mushrooms, sliced
  • 1 block firm tofu, cubed
  • 3 cups vegetable broth
  • 1 tablespoon soy sauce
  • 1 teaspoon rice vinegar (optional)
  • Green onions and toasted sesame seeds for garnish

Instructions

  1. Heat sesame oil in a pot over medium heat. Sauté garlic and ginger until aromatic.
  2. Add mushrooms and cook until soft and browned.
  3. Pour in vegetable broth and soy sauce. Bring to a simmer.
  4. Add tofu cubes and simmer gently for 5–7 minutes.
  5. Add rice vinegar if desired for brightness.
  6. Garnish with green onions and sesame seeds before serving.

This soup is robust, comforting, and filled with layers of earthy flavor from the mushrooms. The tofu absorbs the seasoned broth beautifully, making each bite satisfying and protein-packed.

Tofu and Kale Soup

Tofu and Kale Soup is a wholesome, vibrant dish full of fiber and plant-based protein. It’s light enough to enjoy any time of day but nourishing enough to serve as a complete meal. The balance of tender tofu and wilted kale makes it both fresh and filling.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 carrot, sliced
  • 4 cups vegetable broth
  • 1 bunch kale, stems removed and leaves chopped
  • 1 block firm tofu, cubed
  • Salt, black pepper, and chili flakes to taste
  • Lemon wedges for serving

Instructions

  1. In a soup pot, heat olive oil and sauté onion, garlic, and carrot until soft.
  2. Pour in vegetable broth and bring to a gentle boil.
  3. Add kale and simmer until tender, about 5 minutes.
  4. Stir in tofu and season with salt, pepper, and chili flakes.
  5. Serve hot with a squeeze of fresh lemon juice.

This soup is bright, cleansing, and nutrient-rich. The kale provides hearty greens while tofu keeps it balanced and satisfying. A great option when you’re craving something warm, healthy, and easy.

Tofu and Carrot Ginger Soup

Tofu and Carrot Ginger Soup is a creamy, slightly sweet dish with a warming kick from fresh ginger. Blended with silken tofu, it becomes ultra-smooth and filling—perfect for cold weather or when you want a gentle detox-style meal.

Ingredients

  • 1 tablespoon coconut oil
  • 1 small onion, chopped
  • 1 tablespoon fresh ginger, grated
  • 3 large carrots, peeled and chopped
  • 3 cups vegetable broth
  • ½ block silken tofu
  • Salt and white pepper to taste
  • Fresh herbs or chili oil for garnish

Instructions

  1. In a pot, heat coconut oil and sauté onion and ginger until fragrant.
  2. Add carrots and cook for 3–4 minutes.
  3. Pour in broth and simmer until carrots are tender, about 15 minutes.
  4. Add tofu and blend everything until smooth using an immersion or countertop blender.
  5. Season with salt and white pepper. Garnish before serving.

This soup is velvety, comforting, and filled with bold yet gentle flavor. The ginger adds a lovely warmth, and the tofu creates a creamy texture without any dairy. Ideal for cozy nights or calming meals.

Tofu and Zucchini Soup

Tofu and Zucchini Soup is a light, broth-based dish perfect for warm weather or when you’re craving something simple yet nourishing. The soft texture of zucchini pairs beautifully with the firmness of tofu in a mildly seasoned, clear broth.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 zucchini, thinly sliced
  • 1 block firm tofu, cubed
  • 3 cups vegetable broth
  • 1 tablespoon soy sauce
  • Salt and pepper to taste
  • Green onions and sesame seeds for garnish

Instructions

  1. Heat sesame oil in a pot and sauté garlic until golden.
  2. Add zucchini slices and stir-fry for 2–3 minutes.
  3. Pour in vegetable broth and soy sauce. Bring to a gentle simmer.
  4. Add tofu and cook for another 5 minutes.
  5. Season with salt and pepper. Garnish with green onions and sesame seeds before serving.

This soup is fresh and hydrating with a clean flavor profile. It’s perfect for a quick lunch or light dinner, especially when you want to keep things low-effort but still wholesome.

Tofu and Pea Soup

Tofu and Pea Soup is a bright, spring-inspired dish that combines the sweetness of green peas with the silky texture of tofu. It’s a great option when you want a protein boost in a creamy, plant-based bowl.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cups green peas (fresh or frozen)
  • ½ block silken tofu
  • 3 cups vegetable broth
  • 1 teaspoon lemon juice
  • Salt and black pepper to taste
  • Mint or microgreens for garnish

Instructions

  1. Heat olive oil in a saucepan. Sauté onion until soft.
  2. Add peas and broth. Bring to a simmer and cook for 5–7 minutes.
  3. Add tofu and blend everything until smooth.
  4. Stir in lemon juice, salt, and pepper.
  5. Serve warm with fresh mint or greens on top.

This soup is light, velvety, and bursting with natural sweetness. The tofu adds protein and creaminess without overpowering the delicate flavor of the peas, making it a perfect starter or main.

Tofu and Bell Pepper Soup

Tofu and Bell Pepper Soup is a colorful, bold, and slightly smoky soup that highlights roasted bell peppers and the tender bite of tofu. It’s comforting, flavorful, and packed with antioxidants.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 red bell peppers, roasted and chopped
  • 1 clove garlic, minced
  • ½ block silken tofu
  • 3 cups vegetable broth
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • Fresh basil or croutons for garnish

Instructions

  1. Heat olive oil and sauté onion and garlic until soft.
  2. Add roasted bell peppers and smoked paprika. Stir well.
  3. Pour in broth and simmer for 5 minutes.
  4. Add tofu and blend until smooth.
  5. Season with salt and pepper. Serve hot, garnished with basil or croutons.

This soup offers a vibrant, smoky depth with a rich texture thanks to the tofu. It’s an eye-catching and delicious way to enjoy bell peppers in a warm, hearty dish.

Tofu and Leek Soup

Tofu and Leek Soup is a delicate, aromatic dish that pairs the subtle sweetness of sautéed leeks with soft tofu in a lightly seasoned broth. It’s a minimalist, French-inspired soup that feels comforting yet refined.

Ingredients

  • 1 tablespoon olive oil
  • 2 leeks, white and light green parts only, sliced thin
  • 2 cloves garlic, minced
  • 3 cups vegetable broth
  • 1 block soft or medium tofu, cubed
  • Salt and white pepper to taste
  • Fresh thyme or chives for garnish

Instructions

  1. Heat olive oil in a pot and gently sauté leeks and garlic until soft and translucent.
  2. Pour in vegetable broth and bring to a simmer.
  3. Add tofu and cook for another 5–6 minutes.
  4. Season with salt and white pepper.
  5. Serve hot, garnished with thyme or chives.

This soup is light, savory, and aromatic. The leeks add a mild onion flavor while the tofu lends body and creaminess. It’s ideal for a gentle, warming meal on a quiet evening.

Tofu and Nappa Cabbage Soup

Tofu and Nappa Cabbage Soup is a simple, comforting dish often found in East Asian home kitchens. With soft tofu, tender cabbage, and a light soy-based broth, this soup is easy to make and satisfying to eat.

Ingredients

  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 3 cups chopped napa cabbage
  • 1 block soft or firm tofu, cubed
  • 3 cups vegetable broth
  • 1 tablespoon soy sauce
  • Salt and white pepper to taste
  • Green onions for garnish

Instructions

  1. In a soup pot, heat sesame oil and sauté garlic until fragrant.
  2. Add napa cabbage and stir-fry until wilted slightly.
  3. Pour in broth and soy sauce, then bring to a simmer.
  4. Add tofu and cook gently for 5 minutes.
  5. Season with salt and pepper. Garnish with green onions before serving.

This soup is soothing, budget-friendly, and quick to prepare. The tender cabbage and soft tofu absorb the savory broth beautifully, making it a comforting staple for everyday meals.

Tofu and Lentil Coconut Soup

Tofu and Lentil Coconut Soup is a rich, creamy fusion dish that brings together red lentils, tofu, and coconut milk with warming spices. It’s hearty and fragrant—perfect for a cozy, filling dinner.

Ingredients

  • 1 tablespoon coconut oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cumin
  • ¾ cup red lentils, rinsed
  • 3 cups vegetable broth
  • 1 cup coconut milk
  • 1 block firm tofu, cubed
  • Salt and lime juice to taste
  • Cilantro for garnish

Instructions

  1. Heat coconut oil in a pot. Sauté onion and garlic until soft.
  2. Add turmeric and cumin, and stir for 30 seconds.
  3. Add lentils and broth, bring to a boil, then reduce heat and simmer until lentils are tender.
  4. Stir in coconut milk and tofu, simmering gently for 5 more minutes.
  5. Add salt and a splash of lime juice to brighten. Garnish with cilantro.

This soup is full of comforting texture and flavor. The lentils make it filling, while tofu adds protein and coconut milk provides a luxurious finish. It’s a delicious balance of warmth, spice, and creaminess.

Conclusion

If you’re looking for simple, wholesome meals that don’t sacrifice flavor, tofu soup checks all the boxes. Rich in plant-based protein, quick to make, and endlessly customizable, these recipes prove that healthy doesn’t have to be boring. With 28+ ideas to inspire you, there’s a tofu soup here for every craving and every kind of day. Whether you’re chasing comfort, cleansing, or convenience, these bowls will leave you full and nourished—without the fuss.

Ruth J. Pickett

Ruth J. Pickett is the founder of Foodline24.com, a website dedicated to sharing all kinds of recipes for cooks of every level. With a deep love for food and years of kitchen experience, Ruth curates simple, flavorful dishes that inspire everyday cooking. Her mission is to make cooking easy, enjoyable, and accessible to everyone.

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