Mediterranean Nourishing Coconut Tofu Soup
This Mediterranean Nourishing Coconut Tofu Soup is creamy, comforting, and packed with flavor. A fragrant blend of ginger, garlic, and red curry paste combines with coconut milk and vegetable broth for a rich, soothing base. Tender cubes of tofu and earthy shiitake mushrooms make it satisfying, while fresh herbs add brightness. Ready in about 30 minutes, it’s perfect for a light lunch, dinner, or warming starter.
Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
1–2 tbsp coconut oil (for cooking)
1 tbsp fresh ginger, peeled and grated
2 garlic cloves, minced
1–2 tbsp red curry paste (adjust for spice preference)
4 cups vegetable broth (or your choice of broth)
1 tbsp maple syrup
2 tbsp soy sauce
1 stalk lemongrass, bruised and cut into chunks
1 cup shiitake mushrooms, sliced
1 can (14 oz / 400 ml) coconut milk
1 block firm or extra-firm tofu, pressed and cubed
Fresh cilantro and green onion, for garnish
Instructions
Prepare aromatics:
Heat coconut oil in a large pot over medium heat.
Add grated ginger and minced garlic, sautéing for 1–2 minutes until fragrant.
Stir in red curry paste and cook for another 30 seconds to release the flavors.
Add broth and seasonings:
Pour in vegetable broth, maple syrup, and soy sauce.
Add lemongrass chunks and bring the mixture to a gentle simmer.
Add mushrooms and tofu:
Stir in sliced shiitake mushrooms and cubed tofu.
Simmer for 5–7 minutes until mushrooms are tender and tofu is heated through.
Add coconut milk:
Pour in coconut milk and stir to combine.
Simmer for an additional 5 minutes on low heat, allowing flavors to meld. Do not boil aggressively to prevent curdling.
Finish and serve:
Remove lemongrass chunks.
Ladle soup into bowls and garnish with chopped cilantro and sliced green onions.
Serve hot, optionally with rice or warm flatbread on the side.
Tips
Press the tofu: Pressing tofu removes excess moisture, helping it hold its shape and absorb flavors better.
Control the spice: Adjust the amount of red curry paste to suit your heat preference. Start with less and add more gradually.
Gentle simmer: Avoid boiling vigorously after adding coconut milk to prevent it from separating.
Prep aromatics ahead: Grate ginger and mince garlic in advance for faster cooking.
Optional protein boost: Add edamame, chickpeas, or cooked lentils for extra protein and texture.
Variations
Vegetable additions: Include bell peppers, zucchini, carrots, or spinach for extra nutrients and color.
Citrus brightness: Squeeze a little lime or lemon juice just before serving to lift the flavors.
Herb twist: Swap cilantro with fresh parsley, basil, or mint for a different aromatic profile.
Spicy upgrade: Add sliced fresh chili or a dash of sriracha for more heat.
Broth swap: Use chicken or mushroom broth if you prefer a different base flavor.
Creamy variation: Stir in a splash of almond or cashew cream for added richness without changing the flavor significantly.
Q&A
Q: Can I make this soup ahead of time?
A: Yes. It keeps well in the fridge for 2–3 days. Reheat gently on the stove over low heat to prevent the coconut milk from separating.
Q: Can I freeze this soup?
A: It’s best to freeze the soup without coconut milk. Add fresh coconut milk when reheating for the best texture and flavor.
Q: Can I use silken tofu instead of firm tofu?
A: Silken tofu works but is softer and may break apart more. Use extra-firm tofu for more structure.
Q: Can I make this soup vegan?
A: Yes. The recipe is naturally vegan as long as you use vegetable broth.
Nutrition
(per serving, based on 4 servings)
Calories: ~320
Protein: ~15g
Fat: ~22g
Carbohydrates: ~18g
Fiber: ~3g
Sugar: ~6g
Sodium: ~750mg
(Values are approximate and may vary depending on brands and ingredient choices.)
Conclusion
This Mediterranean Nourishing Coconut Tofu Soup is a comforting, flavorful, and protein-packed meal that comes together quickly. The creamy coconut base pairs beautifully with ginger, garlic, and red curry for a warming, aromatic experience, while tofu and mushrooms make it hearty and satisfying. Perfect for a light dinner, lunch, or as a starter, it’s a versatile soup you can easily customize with vegetables, herbs, and spice levels.