Get Well Soup with Tofu

There are days when a bowl of comforting soup is the only cure, and this Get Well Soup brings soothing flavor with a nourishing kick. High protein tofu and a fragrant broth filled with greens, couscous, and bright herbs create a feel-good meal for any day you need a boost.

I first made this soup when my partner was getting over a cold and every spoonful made us feel better. Now it is a go-to when anyone in the house needs a little TLC.

Ingredients

• Super firm tofu: Gives the soup hearty texture and satisfying protein. Make sure the tofu is labeled high protein and look for brands with minimal water content.
• Tamari: Infuses the tofu with deep savory umami. Opt for low sodium if you are watching salt.
• Rice vinegar: Adds bright acidity. Use unseasoned for clean flavor.
• Light brown sugar: Balances the tang and salt in the tofu marinade.
• Coriander and white pepper: Add subtle warmth and complexity to the tofu. Try freshly ground white pepper for extra zing.
• Potato starch: Helps the tofu crisp up beautifully. Cornstarch works too but potato starch is crispier.
• Avocado oil: Has a neutral flavor perfect for high heat baking and sautéing. Choose cold pressed for best quality.
• Kosher salt: Brings out every flavor. Be generous but season to taste.
• Fresh garlic: Both sliced and grated layers savory base and aroma. Pick tight firm heads for sweetness not bitterness.
• Onion: Is the soup base backbone. Choose yellow or sweet onions with smooth skin.
• Scallions: Add fresh bite. Save the green tops for garnish.
• Serrano pepper: Optional for gentle heat. Use gloves when handling if sensitive.
• Ginger: Gives warming depth to the broth. Fresher is always better.
• Ground turmeric: Optional, adds golden color and earthy notes. Buy in small jars for freshness.
• Mirin: Gives gentle sweetness and body.
• Vegetable broth: Is the soup’s foundation. Use the highest quality you can find or homemade if possible.
• Pearl couscous: Adds chew and makes the soup a full meal. Try toasting lightly for even more flavor.
• Bay leaf: Infuses a hint of herbal note.
• Lacinato kale: Brings greens and vitamins. Strip the stems for best texture.
• Cilantro: Brightens each bowl. Be sure to rinse well.
• Lime: Finishes the soup with fresh tang. Roll it on the counter before cutting to release the juice.
• Freshly ground black pepper: For a final zing. Choose coarsely ground for little bursts of spice.

Step-by-Step Instructions

Prepare the Tofu:

Tear tofu into small pieces about the size of a large marble and place in a bowl. Pour over tamari and vinegar. Toss to coat all the pieces evenly and let them marinate for about ten minutes so they soak up flavor.

Coat and Bake the Tofu:

Add coriander, brown sugar, potato starch, and white pepper to the marinated tofu. Drizzle with avocado oil. Toss again gently until all pieces are evenly coated for maximum crispiness. Spread out on a parchment-lined baking tray, leaving space between each piece so the heat can circulate. Bake at 425 degrees Fahrenheit for fifteen minutes. Flip each piece with tongs and bake for another five to ten minutes until golden and crispy-edged. Let cool while you make the soup.

Sauté the Aromatics:

Heat avocado oil in your favorite large soup pot over medium low. Add thinly sliced garlic first. Sauté for one to two minutes until just golden but not burned as this builds a rich base. Immediately add diced onion with a pinch of salt. Sauté for three minutes until soft and translucent.

Layer in More Flavor:

Add sliced white parts of scallion plus diced serrano pepper if using. Stir for one minute to bloom their flavor. Add grated garlic, ginger, and turmeric if using. Cook another minute so the aroma wakes up.

Deglaze and Build the Broth:

Pour mirin into the pot, stirring to loosen any brown bits on the bottom for extra sweetness. Pour in vegetable broth next and stir well. Add couscous and bay leaf. Bring the liquid up to a gentle boil, then reduce to a low simmer.

Simmer the Soup:

Taste the broth and add more kosher salt as needed. Loosely cover with a lid to prevent too much evaporation. Cook for thirteen to fifteen minutes, stirring occasionally until couscous is tender and cooked through.

Add the Greens and Herbs:

Stir in the shredded lacinato kale and cilantro leaves. Simmer for just a minute or two until the kale fully wilts and turns bright green. Remove the pot from heat.

Finish and Serve:

Squeeze in the juice from your lime and crack in some black pepper. Stir again. Taste and adjust with more salt or lime if needed. To serve, ladle the soup into bowls and top with a big handful of crispy baked tofu. Garnish with scallion greens and extra lime wedges for brightness.

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I absolutely love the deep golden color that turmeric adds to the broth. It always reminds me of Sunday afternoons cooking with my mom while she told stories at the kitchen table. No matter how I feel, that color always lifts my spirits.

Storage Tips

This soup keeps well in an airtight container in the fridge for three to four days. If you plan to store leftovers, keep the tofu separate so it stays crispy. Just reheat the tofu in the oven or air fryer for a few minutes before serving again. You can also freeze the soup base without the tofu up to two months.

Ingredient Substitutions

Spinach and chard work if you are out of kale. Or swap couscous for small pasta or rice. For a gluten free version, use chickpeas or cooked rice instead of couscous. Mirin can be replaced with a splash of apple juice or a touch more rice vinegar.

Serving Suggestions

This soup is a full meal on its own but I like adding a slice of crusty bread or a handful of pumpkin seeds for crunch. A dollop of chili crisp brings heat and extra depth. For gatherings, I set out small bowls of extra herbs and lime so everyone can customize their bowl.

Cultural Notes

This soup combines comforting touches from many cuisines. Fragrant ginger and lime evoke Southeast Asian broths while the baked tofu and kale bring contemporary plant based energy. Any time you need comfort, this cross cultural creativity delivers joy in every spoonful.

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There is honestly nothing like this soup when you are feeling under the weather or just craving something bright, vibrant, and soul warming. My family always asks for seconds and I hope yours finds comfort in it too.

Frequently Asked Questions

→ How do I get tofu crispy for this soup?

Tear the tofu into small pieces, coat with seasonings and starch, then bake at high heat until golden and crisp.

→ Can I make this soup gluten-free?

Yes. Swap the pearl couscous for white rice or gluten-free pasta to maintain the texture without gluten.

→ What greens work best as a substitute for kale?

Spinach, Swiss chard, or baby bok choy add similar texture and nutrition. Add near the end to avoid overcooking.

→ How can I add more flavor to the broth?

Extra garlic, ginger, a dash of chili, or a splash of soy sauce deepen the broth’s complexity. Adjust to taste.

→ Is this soup suitable for meal prep?

Yes. Prepare the tofu and soup base separately. Combine just before serving to retain texture and freshness.

→ What can I use instead of mirin?

A small splash of rice vinegar with a pinch of sugar offers a similar sweet-tangy flavor in the broth.