Healthy Recipes Soup Seaweed Soup with Tofu 4.0 (2) 2 Reviews This fragrant, super-savory seaweed soup is made with vitamin-rich wakame seaweed, the same kind often used for soups popular in Japanese and Korean cuisines. By Jamie Purviance Jamie Purviance See More Jamie Purviance is a grilling expert who has written and produced 17 cookbooks. He loves to teach and share his passion for grilling and smoking foods. EatingWell's Editorial Guidelines Updated on September 14, 2025 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her master's degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Cook Time: 20 mins Additional Time: 10 mins Total Time: 30 mins Servings: 5 Yield: 5 servings, about 3/4 cup each Nutrition Profile: Low-Carb Diabetes-Friendly Dairy-Free Low-Sodium Low-Fat Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Vitamin-rich wakame seaweed brings a whole heap of nutrients to this soup.Firm tofu provides protein and texture.Miso paste adds depth of flavor and contains probiotics that support gut health. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 5 servings ¼ cup crumbled dried seaweed, such as wakame or kelp (see Tip) ¼ cup diced strip steak (optional) ¼ cup thinly sliced scallions 2 teaspoons minced garlic 2 teaspoons toasted sesame oil ¼ teaspoon freshly ground pepper 4 cups water 2 tablespoons white miso (see Note), or to taste ½ cup diced firm tofu Directions Place seaweed in a medium bowl, cover with water and let soak for 20 minutes. Combine steak (if using), scallions, garlic, sesame oil and pepper in another bowl. Warm a medium saucepan over high heat and add the scallion mixture. Cook, stirring, until fragrant, about 1 minute. Stir in 4 cups water and miso. Reduce the heat to medium-low so the liquid does not boil. Whisk to dissolve the miso. Drain the seaweed and stir it into the soup along with tofu. Cook over medium-low for about 10 minutes. Remove from the heat. Taste and season with more miso, if desired. Tips Tip: Look for wakame in natural-foods stores or Asian markets. Note: Miso is fermented bean paste made from barley, rice or soybeans, and is used to add flavor to dishes such as soups, sauces and salad dressings. It is available in different colors, depending on the type of grain or bean and how long it's been fermented. In general, the lighter the color, the milder the flavor. It will keep in the refrigerator for at least a year. Originally appeared: EatingWell Magazine, July/August 2010 Save Rate Print Nutrition Facts (per serving) 44 Calories 3g Fat 3g Carbs 2g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 5 Serving Size about 3/4 cup Calories 44 % Daily Value * Total Carbohydrate 3g 1% Dietary Fiber 0g 1% Total Sugars 0g Protein 2g 3% Total Fat 3g 3% Saturated Fat 0g 2% Vitamin A 51IU 1% Vitamin C 1mg 2% Folate 6mcg 2% Sodium 233mg 10% Calcium 46mg 4% Iron 1mg 3% Magnesium 10mg 2% Potassium 46mg 1% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.