This bok choy, tofu and noodles soup is so tasty, it is easy, simple and fast to make and is satisfying for dinner, and something you can definitely serve to non vegan company with confidence.
It’s restaurant quality… my family says. ♥
Bok Choy goes so great with tofu, and soy sauce, and ginger. A medium tofu (softer than firm) works best in the soup because it has a complementary soft texture to the stiffer bok choy and carrots.
See my article All About Tofu for tofu tips.
The texture combinations when you enjoy a spoonful of this, are truly excellent.
This soup will fill you up without filling you out…
For this tofu soup recipe I used “Shanghai Bok Choy” it is larger than baby bok choy, but not full size.
Full size and baby bok choy will work as well. Cut bite size pieces – whatever kind of bok choy you use.
Bok choy is a nice mild addition to many dishes, and it is very healthy for you.
Bok Choy is a great source of calcium – did you know?
- One cup of bok choy contains the same amount of calcium as a glass of cow’s milk, due to having a better calcium absorption rate (in the 50–60% range, where calcium from milk is 30-40%). See this article for more about calcium absorption.
- The best sources of calcium come from the earth, in foods such as kale, broccoli, bok choy, and Brussels sprouts. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones.
- Not that you have to worry, there is no need to specifically target calcium sources in your diet; a diverse, whole-foods, plant-based diet will provide all of the calcium you need.
In one study, fruit and vegetable intake was positively associated with bone density.
My bok choy was very clean, not much dirt trapped under the stalks.
I chopped it like this, then put it in a large colander and gave it a rinse in the sink before adding it to the bubbling broth.
If you don’t have spaghettini you can use whole grain spaghetti, it will take a few more minutes to cook, but thicker noodles are fun too, right?
I used canned mushrooms because I wanted to use staple ingredients that most people have in the kitchen. If you use fresh or dried mushrooms it will make this soup even more delicious for you.
Sprinkle some chili peppers in your bowl, or leave it mild and add a bit more soy sauce instead.
Enjoy! Soup is On! 🙂
Bok Choy Tofu Vegan Soup
Spaghettini noodles are thinner than spaghetti, and cook in 6-8 minutes, so this soup is fast to make, plus, the noodles make it familiar and appealing to kids. The tofu adds substance and you can be sure it will fill you up as a main dish.
- 4 cups (1L) vegetable broth
- 6 cups (1.5L) water
- 195 g whole wheat spaghetti 7 oz whole grain, use spaghettini (thinner) half a package
- 10 oz can mushrooms (284 mL), drained, or use dried or fresh
- 2 Tablespoons (15 mL) seaweed dried nori, crumbled, optional
- 2 Tablespoons (15 mL) ginger minced fresh, frozen, or jarred, to taste
- 15 cups bok choy about 6 medium, with leaves, chopped, or Chinese cabbage
- 1 yellow bell pepper medium , large diced
- 2 cups carrots , in matchsticks
- 4 green onions , sliced
- 700 g silken tofu 25 oz total, 2 packages, in large cubes
- 1 teaspoon (5 mL) dried cilantro
- 2 tablespoons (45 mL) soy sauce , or to taste
- sprinkle Crushed red pepper - spicy , to taste, see image
- soft silken tofu amazon.ca
On high, in a large soup pot, combine the vegetable broth with 6 cups water, mushrooms, seaweed, and ginger and bring to a rapid boil.
Wash and chop the bok choy and carrots.
Once the broth is bubbling, reduce heat, break the spaghettini noodles into very small pieces and drop them in. Cook until the noodles are al dente, about 3 to 4 minutes.
Increase heat back to high, add the bok choy and carrots. Reduce heat to medium once the soup begins simmering again.
Slice and add the bell pepper and onions, increase heat as required, to keep the soup bubbling gently.
Cut tofu into large cubes and add with cilantro. Cook for 2 to 3 minutes longer. Stir in soy sauce and serve at once.
Season with crushed red pepper, or hot sauce, and additional soy sauce.
To use frozen ginger, leave the skin on and grate it on a microplane grater.
Try dried mushrooms for even better flavour.
For a more traditional asian soup, use whole grain buckwheat soba noodles instead of whole grain spaghettini.
Chinese cabbage also works well in this soup instead of bok choy.