Meat Free Monday One day a week can make a world of difference

Healing Miso Soup with Tofu

Ryland Peters and Small
  • Serves: 2
  • Preparation: 10
  • Cooking: 10
  • Ready: 20

If you’ve never had soup for breakfast, you should try treating yourself with a bowl of hot miso soup like this one.


  • 7 cm dried wakame (seaweed)
  • 2 cm piece fresh ginger
  • 4 spring onions
  • 110 g tofu
  • 2 tablespoons sesame oil
  • 4 garlic cloves, crushed
  • pinch of salt
  • 480 ml hot water
  • 1–2 tablespoons barley or rice miso
  • 2 tablespoons freshly chopped flat-leaf parsley
  • freshly squeezed juice of ½ lemon


Soak the wakame in a bowl with 120 ml cold water until soft.

Drain (reserve the water), cut into small pieces and set aside. Peel the fresh ginger and finely mince half of it. Finely grate the other half in a small bowl and keep for later. Chop the spring onions and cut the tofu into small cubes.

In a frying pan, sauté the white part of the spring onions for 1 minute in the sesame oil, then add the garlic, ginger and salt. Sauté a little longer, add the hot water, tofu and set-aside wakame and cover. Bring to the boil, then lower the heat and simmer for 4 minutes. Remove from the heat.

Pour approximately 60 ml of hot water into a small bowl.

Add the miso and purée really well with a fork, until completely dissolved. Pour back, cover and let sit for 2–3 minutes. Take the grated ginger in your hand and squeeze it to release the juice directly into the hot soup. Discard the remaining ginger pulp. Add the chopped spring onion greens, parsley and lemon juice and serve immediately

Additonal notes

Totally Tofu published by Ryland Peters and Small (£9.99)

Photography © Ryland Peters and Small

“If you’ve never had soup for breakfast, you should try treating yourself with a bowl of hot miso soup like this one. In Japan, miso soup is traditionally served for breakfast, accompanied by rice and pickled vegetables. Don’t forget that you can combine different kinds of miso in the same soup. Or, in the warmer weather, you may want to try substituting darker miso pastes with the milder sweet white miso.”

Impact calculator

See the difference you can make

Calculate how you can have a positive impact by eating less meat and dairy ...
Participating people
Meat free days a week
For how long (years)?
Press enter or esc to cancel