Veggie Miso Soup in Under 15 Minutes ~ Vegan, GF, DF

Hi all! Sorry I didn’t have a Meatless Monday recipe for you yesterday, but I was away on the weekend and I was slacking a bit. So here is a Meatless Tuesday meal you can whip up in 15 minutes flat and it’s vegan, gluten-free and dairy-free!Veggie Miso Tofu Soup ~ Vegan, GF, DF

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Serves 4

3 Tbsp miso paste
4 cups low-sodium vegetable stock
1 12 oz. package firm tofu, diced
1 cup kale, finely chopped
2 carrots, diced
1 Tbsp low-sodium, gluten-free soy sauce
2 green onions, sliced
Drizzle of olive or sesame oil
Black sesame seeds for garnish

Drizzle some olive oil in a large sauce pan over medium-high heat.  Add carrots and kale, sauté for a few minutes.  miso soup1Add remaining ingredients except the green onions and simmer for about 10 minutes.  miso soup2Toss in green onions, stir and remove from heat.  Dish up into 4 bowls. Sprinkle with sesame seeds.

This soup is very low-cal and low-carb so be sure to pair it with a big salad or a nice piece of crusty bread. Enjoy!

Nutritional Info per serving
101 Calories, 10g Carbs, 4g Fat, 9g Protein, 1,226mg Sodium, 5g Sugar

Miso paste is very high in sodium. If you are on a low sodium diet, you can reduce the miso paste to 2 Tbsp

Please Note:  Nutritional info is gathered from MyFitnessPal and may not always be 100% accurate.  It is meant to be used as a reference only.


  • adanelz6 April 8, 2014 at 9:24 am

    I love miso soup – so warming!

  • Z January 31, 2016 at 3:35 pm

    Which miso paste (brand/color) did you use? Which Veg broth (brand) did you use?

    • happyhealthfreak January 31, 2016 at 5:17 pm

      I honestly can’t remember the brands I used, sorry! For the miso, it was an organic white miso paste and I’m sure I wold have used an organic vegetable broth.


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