Lunch

Miso Broth with Tofu, Mushrooms and Greens

Name: Miso Broth with Tofu, Mushrooms and Greens
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 150 g Firm tofu; 1 tbsp (18 g) White miso paste; 100 g Pak choi; 80 g Mushrooms; 20 g Spring onion; 1 sheet, about 3 g Nori sheets; A few slices Fresh ginger; 500 ml Water; Half, sliced Fresh red chilli

A quick miso broth with tofu, mushrooms, pak choi and a torn sheet of nori. Soya and vegetables; no dairy in it. 28 g of protein for 264 kcal.

Calories: 264kcal
Protein: 28g
Fat: 13g
Carbs: 12g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Soya

Miso made with barley carries gluten. White rice miso does not.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu150 g
Weighed after pressing. Silken tofu is about half the calories and protein.
White miso paste1 tbsp (18 g)
Pak choi100 g
Mushrooms80 g
Spring onion20 g
Nori sheets1 sheet, about 3 g
Fresh gingerA few slices
Water500 ml
Fresh red chilliHalf, sliced

Method

Bring the water to a simmer with the ginger and the sliced mushrooms and cook for five minutes.
Add the tofu in 2 cm cubes and the pak choi, stalks first, and simmer for three minutes until the leaves wilt.
Take the pan off the heat. Put the miso in a cup, ladle in a little of the broth and stir until smooth, then stir it back into the pan. Boiled miso loses its flavour, so it goes in last.
Serve with the nori torn over, sliced spring onion and chilli.

Worth knowing

Firm tofu holds its shape in the broth. Silken would be more traditional and falls apart if you look at it.
Light for a lunch at 264 kcal, and the tofu still brings 28 g of protein. A portion of cooked soba dropped in makes it a full meal for another 100 kcal or so.

Other lunch recipes that share ingredients with this one, or every lunch under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.