Lunch

Miso Soup with Tofu, Edamame and Pak Choi

Name: Miso Soup with Tofu, Edamame and Pak Choi
Prep time: 12 min
Total time: 12 min
Yield: 2 servings
Ingredients: 250 g Firm tofu; 2 tbsp (36 g) White miso paste; 150 g Pak choi; 100 g Edamame beans, shelled; 30 g Spring onion; 2 sheets, about 6 g Nori sheets; A few thin slices Fresh ginger; 800 ml Water

White miso whisked into hot water with firm tofu, edamame, pak choi and nori. Ready in twelve minutes and 28 g of protein a bowl.

Calories: 276kcal
Protein: 28g
Fat: 13g
Carbs: 15g

Per serving, makes 2. 12 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 tofu250 g
Weighed after pressing. Silken tofu is about half the calories and protein.
White miso paste2 tbsp (36 g)
Pak choi150 g
Edamame beans, shelled100 g
Shelled weight. In the pod, about half of what you weigh is pod.
Spring onion30 g
Nori sheets2 sheets, about 6 g
Fresh gingerA few thin slices
Water800 ml

Method

Heat the water with the ginger to just below boiling and hold it there for five minutes.
Add the tofu in 2 cm cubes and the edamame and simmer for three minutes. Add the pak choi, cut lengthways into quarters, for two minutes more.
Take the pan off the heat. Loosen the miso in a cup with a ladle of the hot liquid, then stir it back in.
Serve with the nori torn over and the spring onion sliced on top.

Worth knowing

Miso goes in off the heat. Boiled, it loses most of what makes it worth using and turns grainy.
No stock cube, so no celery flag. The miso does the seasoning and the bowl needs no salt.

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.