Here’s a soup for those times when you want something light in calories but filling and nutritious and quick. You wouldn’t think that such a simple soup could taste so delicious, but superfoods are “super” in more ways than one!
I’ve called this “Superfoods Soup” because it contains 4 of the 6 foods that Dr. Joel Fuhrman calls “the most nutrient-dense, health-promoting foods on the planet”: Greens, Onions, Mushrooms, Berries, Beans, and Seeds–GBOMBS for short. I managed to pack in bok choy, mushrooms, tofu, onions, and garlic–all for under 100 calories. (If I could have figured out a tasty way to add berries I would have. You’ll just have to eat it with a dessert of berries topped with flax seeds!)
Check out Dr. Fuhrman’s article for all the reasons why you should be eating your GOMBBS and why women, especially, should eat at least one mushroom a day.
If you’re in the mood for more super-light dishes, check out my new list called Under 200–main dishes that are under 200 calories per serving. I’m slowly going back through all my recipes and adding the ones that fit to this list, but if you spot a super-light recipe that’s not on it, drop me a comment and I’ll add it.
Use any greens you choose–and feel free to add more of them.
- 4 – 5 cups water
- 3 baby bok choy (about 9 ounces or 250g), trimmed and sliced
- 3 ounces mushrooms, sliced
- 3 – 6 ounces organic silken tofu (see substitutes below), cubed
- 1 small onion, halved and sliced
- 4 cloves garlic, minced
- 1 teaspoon Korean powdered pepper (or red pepper flakes to taste)
- freshly-ground black pepper, to taste
- 1 tablespoon mellow white miso (add more to taste)
- Bring water to a boil in a medium saucepan. Add all ingredients except miso, reduce heat, and cover. Cook until vegetables are tender, about 15 minutes.
- Remove a few tablespoons of the broth and place it in a small bowl; add the miso and stir until well combined. Remove the soup from the heat and stir in the miso. Serve.
Instead of tofu, try using 1/2 cup of shelled edamame, frozen green peas, or any cooked beans.
Korean hot pepper flakes are a little milder than regular red pepper flakes, so if you use the regular kind, add them carefully to taste.
Preparation time: 10 minute(s) | Cooking time: 15 minute(s)
Number of servings (yield): 2
Nutrition (per huge, 3-cup serving, using 3 oz. tofu): 88 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 443.8mg sodium, 601.1mg potassium, 12.4g carbohydrates, 2.9g fiber, 4.6g sugar, 8g protein. (If using 6 oz. tofu, add 23 calories and .8 gram of fat.)
Those of you who use My Fitness Pal to keep track of your daily nutrition may be happy to hear that many recipes from Fatfree Vegan are already in the database. Just do a search for “Fatfree Vegan” and you’ll see a list of every recipe that’s been indexed. If the one you want isn’t there, it’s very easy to add it–go to “My Foods” and click “Create Food” and follow the prompts. To make it easy to find FFV recipes, please enter “Fatfree Vegan Kitchen” as the brand and the title of the recipe in the food description.
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