This tofu mushroom soup is a high-protein, fiber-rich dinner packed with veggies and ready in just 30 minutes.
For more easy soups, check out our mediterranean chickpea soup, spiced lentil soup, mediterranean lentil soup, and mediterranean pumpkin soup.
PICTURE
Why you’ll love this family favorite recipe!
This tofu mushroom soup is a quick and nourishing dinner that comes together in just 30 minutes 🍲. Made in one pot, it’s simple enough for busy weeknights yet satisfying enough to enjoy any time of year.
With protein-rich tofu, umami-packed mushrooms, and vibrant vegetables, this recipe delivers a comforting bowl that’s both light and filling. The dried shiitake add depth, while broccoli and peas bring freshness, fiber, and balance.
It’s a dish inspired by Japanese and Okinawan cooking traditions, known for their focus on wholesome, plant-forward meals 🌱. At the same time, it fits perfectly into a Mediterranean-style eating pattern, since it’s naturally low in saturated fats, fiber-rich, and supports a balanced diet.
Top it with scallions, cilantro, or a drizzle of sesame oil, and you’ll have a nutritious, veggie-packed soup that feels as good as it tastes 🥢.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Tofu: Firm tofu holds its shape while simmering. Substitute extra-firm for a chewier bite, or silken tofu if you prefer a softer texture.
- Olive oil: Classic in a Mediterranean diet soup recipe for richness and depth. Substitute avocado oil for a neutral taste or sesame oil for a nutty note.
- Garlic: Fresh garlic brings brightness. Substitute garlic powder in a pinch or roasted garlic for a sweeter flavor.
- Ginger: Fresh ginger adds warmth. Substitute ground ginger or galangal for a slightly different, aromatic twist.
- Red pepper flakes: A touch of heat balances the umami. Substitute fresh chili, cayenne, or skip if you prefer mild.
- Dried mushrooms: Shiitake or porcini are best for depth. Substitute dried oyster or maitake mushrooms. Rehydrate them in hot water for a savory broth.
- Fresh mushrooms: White button, cremini, or portobello add heartiness. Substitute mixed wild mushrooms or even frozen mushrooms for convenience.
- Soy sauce: Reduced-sodium keeps salt balanced. Substitute tamari for gluten-free or coconut aminos for a lighter flavor.
- Vegetable broth: We usually dissolve bouillon powder in water instead of buying cartons – it makes groceries lighter and a small tub lasts for weeks. Substitute mushroom broth or a mild chicken broth if not fully plant-based.
- Broccoli florets: Add crunch and color. Substitute cauliflower, asparagus, zucchini, or green beans.
- Frozen peas: Sweet and bright. Substitute snow peas, spinach, kale, or cabbage – all fiber-packed for a fiber rich dinner idea.
- Miso paste: Optional, but adds deep umami.
How to Make Tofu Mushrooms Soup
Step 1: Soak the Mushrooms
Place dried shiitake in a bowl of hot water for a few minutes. They’ll soften and create a flavorful soaking liquid. Strain this liquid later to remove any grit and save it for the pot – it’s your umami boost for this high protein vegetarian soup.
Step 2: Cook Aromatics and Mushrooms
Heat olive oil in a large pot. Add grated garlic, grated ginger, and red pepper flakes. Cook briefly until fragrant. Squeeze the soaked mushrooms dry and add them to the pot with fresh mushrooms. Stir in soy sauce, salt, and pepper, and cook until the mushrooms release their juices and shrink.
Step 3: Add Broth, Tofu, and Vegetables
Pour in vegetable broth and the strained mushroom soaking liquid. Bring to a boil, then add diced tofu, broccoli florets, and peas. Lower the heat and simmer until the vegetables are tender but not mushy.
Step 4: Finish and Serve
Stir in miso paste (optional), then turn off the heat. Taste and adjust with more soy sauce or a pinch of salt. Serve hot with scallions, cilantro, and a drizzle of sesame or chili oil. For a heartier meal, add noodles, a boiled egg, or kimchi – a warm winter soup idea that’s still light and nourishing.
Tips
- Soak dried mushrooms fully: Give shiitake enough time in hot water to soften and release their rich, earthy flavor. This creates the base for a truly healthy mushroom soup.
- Build flavor with aromatics: Sauté garlic, ginger, and chili until fragrant. Just 1 minute of heat turns them into the backbone of this easy one pot soup recipe.
- Use bouillon powder for broth: We usually dissolve bouillon powder in hot water instead of buying cartons of vegetable broth or chicken broth – it makes groceries lighter and lasts for weeks.
- Simmer gently: Keep the heat low once the tofu and veggies are added. This preserves their texture and keeps the broccoli bright green.
- Season at the end: Taste the broth and adjust with soy sauce, miso paste, or a pinch of salt right before serving.
- Customize your greens: Switch peas for spinach, kale, or cabbage depending on the season for a soup that fits any plant-based comfort food craving.
- Make it heartier: Add noodles, rice, or quinoa to turn it into a filling dinner bowl that can stretch across meals.
- Don’t skip garnishes: Scallions, cilantro, sesame oil, or kimchi bring freshness and texture that make the soup feel complete.
Frequently Asked Questions
Yes! This soup stores well in the fridge for 3–4 days. The flavors deepen as it sits, making it an even more satisfying weeknight dinner soup.
Absolutely. Freeze in individual portions for up to 3 months. Just know the tofu may change texture slightly, becoming more spongy.
You can swap broccoli and peas for spinach, kale, bok choy, or zucchini. It’s flexible and works with what you have.
No – it’s optional. Miso adds depth and a probiotic boost, but soy sauce or nutritional yeast can also work.
Use the mushroom soaking liquid, simmer gently, and season at the end. A dash of sesame oil also adds richness to this low saturated fat soup.
Yes – edamame, tempeh, or even a soft-boiled egg make excellent additions.
More Easy Tofu Recipes
- 30 Easy Tofu Recipes
- Tofu Curry
- Marinated Tofu
- Tofu Cacciatore
- Tofu Meatballs
- Fried Tofu
- Tofu Pasta
- Tofu Salad
If you tried this Tofu Mushroom Soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Tofu Mushroom Soup
Ingredients
- 16 ounces firm tofu
- 2 tablespoons olive oil
- 3 cloves garlic
- 1½ inches ginger grated
- ½ teaspoon red pepper flakes more or less to taste
- ¾ cup dried mushrooms shiitake or porcini are best
- 1 pound mushrooms fresh or frozen – white, brown, or mixed – sliced
- 3 tablespoons soy sauce reduced-sodium
- 6 cups vegetable broth
- 1 cup broccoli florets
- 1 cup frozen peas
- 2 tablespoons miso paste optional
- ½ teaspoon salt + black pepper to taste
Instructions
- Soak the Mushrooms: Put ¾ cup dried mushrooms in a bowl of hot water and let them soak for about 5 minutes. Save the soaking water – it will make the soup tastier.
- Cook the Aromatics: In a large pot, heat 2 tablespoons olive oil. Add 3 cloves garlic, 1½ inches ginger (both grated), and ½ teaspoon red pepper flakes. Cook for 1 minute until they smell fragrant.Squeeze the water from the soaked mushrooms and add them to the pot with 1 pound mushrooms (sliced). Stir in 3 tablespoons soy sauce, ½ teaspoon salt, and pepper. Cook for 5 minutes until the mushrooms start to soften.
- Add Broth, Tofu, and Vegetables: Pour in 6 cups vegetable broth and the mushroom soaking water (strain it first to remove grit). Bring to a boil. Add 16 ounces firm tofu (diced), 1 cup broccoli florets, and 1 cup frozen peas. Simmer for 10–15 minutes until the vegetables are tender but not mushy.
- Finish and Serve: Stir in 2 tablespoons miso paste (optional) and turn off the heat. Taste and adjust the flavor with more soy sauce or miso. Serve hot with scallions, cilantro, and sesame oil. For a bigger meal, add noodles, a boiled egg, or kimchi.
Notes
- Tofu → Extra-firm for chewier texture or silken for a softer bite
- Olive oil → Avocado oil for neutral taste or sesame oil for nutty flavor
- Garlic → Garlic powder in a pinch or roasted garlic for sweetness
- Ginger → Ground ginger or galangal for aromatic twist
- Red pepper flakes → Fresh chili, cayenne, or skip for mild soup
- Dried mushrooms → Oyster or maitake, rehydrated in hot water
- Fresh mushrooms → Mixed wild mushrooms or frozen mushrooms for convenience
- Soy sauce → Tamari for gluten-free or coconut aminos for lighter flavor
- Vegetable broth → Bouillon dissolved in water, mushroom broth, or mild chicken broth if not plant-based
- Broccoli florets → Cauliflower, asparagus, zucchini, or green beans
- Frozen peas → Snow peas, edamame, spinach, kale, or cabbage for fiber-rich dinner idea
- Miso paste → Optional but adds rich umami depth
- Soak dried mushrooms fully → Let shiitake soften in hot water for rich, earthy flavor
- Build flavor with aromatics → Sauté garlic, ginger, and chili just 1 minute for a fragrant soup base
- Use bouillon powder for broth → Lighter groceries, longer shelf life, and deeper flavor than cartons
- Simmer gently → Keep heat low so tofu stays tender and broccoli bright green
- Season at the end → Adjust with soy sauce, miso, or salt right before serving
- Customize your greens → Swap peas for spinach, kale, or cabbage
- Make it heartier → Add noodles, rice, or quinoa for a filling dinner bowl
- Don’t skip garnishes → Scallions, cilantro, sesame oil, or kimchi add freshness and texture
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
I made this delicious soup today. Spicy and warm with rich broth. Awesome!
Love hearing that, Lisa! Those are exactly the vibes that we were going for 😉
Thanks for making it and for the kind words. All the best, Louise
This soup is delicious! But I need to make it with much lower sodium per serving. Any suggestions or substitutions you could recommend?
Anita, so happy you loved it! Nico and I reduce salt with these tips:
– Use a no-salt-added veggie broth (or 50/50 broth and water).
– Halve the soy sauce; if you want that note, use low-sodium soy sauce and add just a splash at the end.
You can also brighten The soup instead of salting… Finish with lemon juice or rice vinegar, black pepper, garlic, ginger, and fresh herbs.
I hope this helps? Let me know. Kindest,
Louise