Dinner

High-Protein Carrot & Miso Soup with Silken Tofu Recipe

Byluca Carter January 3, 2026January 3, 2026

Introduction

This comforting carrot and miso soup is velvety smooth and packed with plant-based protein. Blended with silken tofu, it delivers a rich texture without any dairy, making it a delicious and healthy option for any meal.

A white speckled bowl holds a creamy yellow soup with a smooth texture, topped with thin swirls of dark red chili oil and scattered green cilantro leaves. Thin slices of green onion float lightly on the surface, adding small pops of color. A silver spoon rests inside the bowl, dipping slightly into the soup. The bowl is placed on a woven, natural fiber placemat with a white marbled surface visible around the edges. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tbsp extra virgin olive oil
4 large carrots, diced 1 inch

1 medium onion, diced 1 inch
2 garlic cloves, grated

1 tsp grated ginger
3-4 tbsp white miso paste

1 L vegetable stock
300g silken tofu, broken into pieces

For serving:

Scallions, thinly sliced on a bias
Chopped cilantro
Chili crisp

Instructions

Step 1: Heat the olive oil in a large pot over medium-high heat. Add the diced onion and carrots, and cook for 5 minutes until the vegetables begin to soften.
Step 2: Stir in the grated garlic, ginger, and 3 tablespoons of white miso paste. Cook for 1 minute to release the flavors.
Step 3: Add the vegetable stock and tofu pieces. Bring the mixture to a boil, then reduce the heat to a simmer and cook for 15 minutes, or until the carrots are completely soft.

Step 4: Carefully transfer the soup to a blender and blend on high until smooth.
Step 5: Pour the blended soup back into the pot. Taste and adjust seasoning. If desired, whisk in the additional 1 tablespoon of miso paste for more saltiness and umami.
Step 6: Ladle the soup into bowls and top with sliced scallions, chopped cilantro, and a spoonful of chili crisp for extra flavor.

Tips & Variations

Use silken tofu for a creamy texture without the need for dairy. Firm tofu will not blend as smoothly.
If you prefer a chunkier soup, reserve some cooked carrots before blending and add them back in afterward.
For a spicier kick, add a pinch of cayenne pepper when cooking the garlic and ginger.

White miso is best for this recipe to keep the soup light in color and flavor, but red miso can be used for a deeper umami taste.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over medium heat, stirring occasionally. If the soup thickens too much when chilled, add a splash of vegetable stock or water to loosen it before reheating.

How to Serve

A creamy yellow soup fills a white speckled bowl placed on a woven mat; the smooth soup surface is dotted with dark red oil swirls and small green herb pieces scattered evenly across the top. Thin slices of green onion float gently, adding fresh green highlights. A silver spoon rests inside the bowl, partially submerged in the soup, angled toward the front right. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup vegan?

Yes, this recipe is entirely plant-based. Just ensure your miso paste and vegetable stock are vegan-friendly.

Can I use regular tofu instead of silken tofu?

Silken tofu blends much smoother and creates a creamier texture. Using regular tofu will result in a chunkier soup and may alter the texture, but it can still be used in a pinch.