Comforting Seaweed and Tofu Soup, Vegetarian & Immune-Boosting Recipe Inspired by Asian Home Cooking

When I was growing up, chicken soup was the go-to remedy whenever I wasn’t feeling well. The soothing warmth, simple flavor, and nourishment always made me feel cared for. Years later, a close friend shared her version of comfort food — a gentle seaweed and tofu soup that her family made whenever someone was under the weather. I loved how our cultures shared the same idea: when your body needs healing, a warm bowl of nourishing soup brings comfort without overwhelming your appetite.
She explained that the seaweed replenishes minerals lost when you’re sick, while tofu provides protein and strength. I tried her recipe, made a few small adjustments to suit my own taste, and it’s now one of my go-to soups for gentle nourishment. Whether you’re recovering from a cold, feeling tired, or simply craving something light and restorative, this soothing seaweed and tofu soup is like a warm hug in a bowl.

Comforting Seaweed and Tofu Soup, Vegetarian & Immune-Boosting Recipe Inspired by Asian Home Cooking

This Comforting Seaweed and Tofu Soup is a light yet nourishing vegetarian dish perfect for when you’re feeling run-down or simply want something wholesome and hydrating. It’s made with dried seaweed, tofu, and a delicate umami-rich broth that’s easy on the stomach but full of minerals, protein, and flavor. Seaweed adds iodine and antioxidants that support thyroid health and detoxification, while tofu provides plant-based protein and calcium. Together, they make a perfect harmony of gentle flavors and nutrition. You can easily customize this soup with vegetables or even add a beet variation for extra color and vitamins — ideal for a cozy lunch or a quick healing meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4

Course: Dinner, Lunch, Soup

Cuisine: Asian-inspired, Vegetarian

Calories: 120

Ingredients Equipment Method Notes

Ingredients

  

• 4 cups vegetable broth or water with 1 tsp vegetarian bouillon paste
• 1 cup dried seaweed wakame or similar, soaked for 5–10 minutes
• 1 cup soft tofu cubed
• 1 tsp sesame oil
• 1 tbsp soy sauce or tamari for gluten-free option
• 1 tsp grated ginger
• 1 garlic clove minced
• 1 green onion chopped (for garnish)
• Salt and pepper to taste

Optional Additions / Variations:

• ½ cup beets thinly sliced, for a colorful and sweet variation
• mushrooms, spinach, or thin carrot slices for extra nutrients.
• 1 egg stir in a beaten egg for a protein boost (non-vegetarian option).

Get ingredients with

Equipment

• 1 medium pot
• 1 ladle
• 1 small bowl for soaking seaweed
• 1 cutting board
• 1 sharp knife
• 1 measuring spoon set

Method

 

1. In a small bowl, soak dried seaweed in warm water for 5–10 minutes until it expands. Drain and set aside.
2. In a medium pot, heat sesame oil over medium heat. Add grated ginger and garlic, and sauté for 30 seconds until fragrant.
3. Pour in the vegetable broth and soy sauce, bringing the soup to a gentle simmer.
4. Add cubed tofu and soaked seaweed. Cook for 5–7 minutes until the flavors meld together.
5. Season with salt and pepper to taste.
6. Ladle the soup into bowls and garnish with chopped green onions. Serve warm.

Notes

• To make it heartier: add thin glass noodles or rice vermicelli.
• Beet variation: add ½ cup thinly sliced beets during step 3; the soup will take on a beautiful pink hue and a touch of sweetness.
• Storage: store leftovers in the fridge for up to 3 days; reheat gently without boiling.
• Health benefits:
  • Seaweed is rich in iodine, calcium, iron, and antioxidants that support thyroid function, hydration, and digestion. It’s also high in fiber, which helps regulate gut health.
  • Tofu is an excellent source of plant-based protein, calcium, and iron, making it great for maintaining muscle strength and bone health. It’s low in fat, easy to digest, and perfect for those following a vegetarian or light diet.