Kenchinjiru (Japanese Tofu and Root Vegetable Soup)

Combining fiber-rich root vegetables with plant-based protein from tofu, this satisfying Japanese soup provides long-lasting satiety with minimal calories.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 280 g (9.9 oz) firm tofu, drained and crumbled · 403 kcal in the whole recipe
• 120 g (4.2 oz) potato, diced · 92 kcal in the whole recipe
• 100 g (3.5 oz) carrot, sliced into half-moons · 41 kcal in the whole recipe
• 120 g (4.2 oz) radish, sliced into quarter-moons · 19 kcal in the whole recipe
• 100 g (3.5 oz) fresh shiitake mushrooms, sliced · 44 kcal in the whole recipe
• 30 g (1 oz) green onion, finely chopped · 10 kcal in the whole recipe
• 1 tsp (5 g) sesame oil · 44 kcal in the whole recipe
• 800 g (3.5 cups) vegetable broth · 40 kcal in the whole recipe
• 1 tbsp (16 g) low-sodium soy sauce · 9 kcal in the whole recipe
• 1 tsp (5 g) plain vinegar (in place of mirin/sake) · 1 kcal in the whole recipe

Method

1. Heat sesame oil in a deep pot over medium heat, add the crumbled firm tofu, and sauté for 2 minutes.

   

2. Add the diced potato, sliced carrot, radish, and shiitake mushrooms, sautéing together for another 3 minutes.

   

3. Pour in the vegetable broth, low-sodium soy sauce, and plain vinegar.

   

4. Bring to a boil, then reduce heat to low and simmer for 12-15 minutes at 90°C (195°F) until vegetables are tender.

   

5. Ladle into 4 bowls, garnish with finely chopped green onion, and serve hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.