Lunch

Mushroom and Tofu Noodle Broth

Name: Mushroom and Tofu Noodle Broth
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 300 g Firm tofu; 250 g Mushrooms; 300 g Cooked rice noodles; 2 tbsp, about 30 g Tamari; 1 tbsp, about 18 g White miso paste; 100 g Spinach; 2 tsp, about 8 g Toasted sesame oil; 30 g Spring onion; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 900 ml Water

A broth built from browned mushrooms, garlic, tamari and miso with firm tofu, spinach and rice noodles. Plant-based, no gluten, 29 g of protein a bowl.

Calories: 454kcal
Protein: 29g
Fat: 17g
Carbs: 47g

Per serving, makes 2. 20 minutes of work. Published 8 September 2026.

Allergens

Soya
Sesame

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 tofu300 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Mushrooms250 g
Cooked rice noodles300 g
Cooked weight, after soaking.
Tamari2 tbsp, about 30 g
White miso paste1 tbsp, about 18 g
Spinach100 g
Toasted sesame oil2 tsp, about 8 g
Spring onion30 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Water900 ml

Method

Brown the sliced mushrooms in a dry pan over a high heat for six minutes, without stirring much, until they have shrunk and coloured. Add the garlic and ginger for one minute.
Add the water and tamari and simmer for ten minutes.
Add the tofu in 2 cm cubes and cook for three minutes, then the spinach for one minute. Take off the heat and stir in the miso, loosened first in a cup of the broth.
Serve over the noodles with the sesame oil drizzled on and the spring onion scattered over.

Worth knowing

Browning the mushrooms in a dry pan first is what gives the water enough flavour to be called a broth. Mushrooms dropped into water and simmered give up much less.
No stock cube, so no celery flag. Tamari rather than soy sauce keeps it gluten-free.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.