High-Protein Carrot & Miso Soup with Silken Tofu Recipe
This comforting carrot and miso soup is a velvety, plant-based protein-packed delight made by blending silken tofu for extra creaminess and umami flavor from white miso paste. Perfect for a warming lunch or dinner, this soup combines simple ingredients and is finished with vibrant garnishes like scallions, cilantro, and chili crisp.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Japanese-inspired
- Diet: Vegetarian
Ingredients
Scale
Main Ingredients
- 1 tbsp extra virgin olive oil
- 4 large carrots, 1 inch dice
- 1 medium onion, 1 inch dice
- 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
- Prepare the Vegetables: Heat 1 tbsp of extra virgin olive oil in a large pot over medium-high heat. Add diced onion and carrots and cook for 5 minutes, stirring occasionally, until the vegetables start to soften.
- Add Aromatics and Miso: Stir in grated garlic, grated ginger, and 3 tbsp of white miso paste. Cook for 1 minute to release the flavors, stirring frequently to avoid burning the garlic and ginger.
- Add Stock and Tofu: Pour in 1 liter of vegetable stock and add the broken pieces of silken tofu. Bring the mixture to a boil over high heat.
- Simmer the Soup: Once boiling, reduce heat to a simmer and cook for 15 minutes, or until the carrots are completely soft and tender, allowing the flavors to meld.
- Blend to Creamy Texture: Carefully transfer the soup in batches to a blender and blend on high until smooth and velvety. Return the blended soup back to the pot.
- Adjust Seasoning: Taste the soup and if additional saltiness or umami flavor is needed, whisk in the remaining 1 tbsp of white miso paste. Stir well to combine.
- Serve and Garnish: Ladle the soup into bowls and top with thinly sliced scallions, chopped fresh cilantro, and a spoonful of chili crisp for heat and texture.
Notes
- Silken tofu is key for the velvety texture but can be replaced with soft tofu if silken is unavailable.
- Adjust miso paste quantity based on preferred saltiness and umami balance.
- Use a high-powered blender for smooth results or an immersion blender directly in the pot to reduce transfer steps.
- Chili crisp adds heat and crunch—omit or substitute with chili flakes for a milder version.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- This soup freezes well; thaw and reheat gently on the stovetop before serving.
Keywords: carrot soup, miso soup, vegetarian soup, plant-based protein, silken tofu, creamy soup, Japanese soup, healthy soup, easy soup recipe, dinner ideas
