Tofu Vegetable Soup

Kids Recipe Challenge winning recipe 2011 – 2nd place!
Category: School day lunch, grades 1-3

Anassya, from Oakville, loves that this soup has lots of crunchy vegetables and tofu.

This soup is the perfect winter warm up. Older kids can help cut the vegetables and the tofu. Younger kids can add the vegetables to the broth.

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Serves: 6 - 1 cup (250 mL) servings


  1. Substitute Swiss chard, rapini or spinach for the bok choy. You will need 6 cups (1.5 L ) chopped of the vegetable of your choice 

  2. Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.    


Bok choy

1 (about 450 g/1 lb) 


1 medium 

Button or Enoki mushrooms

1 cup (250 mL) 

Reduced sodium vegetable broth

5 cups (1.25 L)

Reduced sodium soy sauce    1 tbsp (15 mL)
Medium firm tofu, cubed

1 package (about 454 g) 

Instant ramen noodles, broken up

1 package (85 g/ 3 oz)


  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.    

  2. Meanwhile, gently rinse bok choy, onion and mushrooms under cool running water. Slice bok choy and mushrooms and thinly slice onions.  

  3. In soup pot, bring broth and soy sauce to boil. 

  4. Add tofu, bok choy, onion and mushrooms to broth mixture and return to the boil for a few minutes. Remove from the heat and add the noodles.  

  5. Stir to combine and let stand for 2 minutes for noodles to soften before serving. 

Nutrition Information per serving: 

Calories: 188 kcal

Protein: 16 g

Fat: 9 g

Carbohydrate: 18 g

Fibre: 3 g

Sodium: 265 mg

Calcium: 272 mg

Iron: 6 mg

Last Update – April 29, 2024

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.