Plant-Based Mixed Mushroom Tofu Soup
This vegan mixed mushroom brothy tofu soup will warm you to the core. A combination of King Trumpet, clamshell, and shiitake mushrooms pair with Asian flavors from ginger, garlic, and red chili flake. This creates a savory, umami-filled broth. This is the perfect oil-free, plant-based recipe for when you’re feeling under the weather. Ready in under 30 minutes…you’ll be craving more after the first taste.
How to Use a Mixture of Mushrooms
You may have noticed that grocery stores are starting to carry a wider selection of mushrooms. Instead of the standard white button and cremini, you’ll now find varieties like shiitake, clamshell, King Trumpet, oyster, porcini, and even morels. Some markets even sell a variety pack that just begs for a delicious mushroom-centric recipe.
This delicious recipe for plant-based brothy mushroom and tofu soup is a great way to use up all of those fun varieties! The recipe calls for 9-10 ounces of any variety of mushrooms. I like using a combination of shiitake, King Trumpet, and beech (aka clamshell). However, you can mix and match with whatever varieties you might find. Below are some quick tips on the different varieties. For a full breakdown, though, check out this helpful post at Food and Wine.
King of the Mushrooms: King Trumpets
King Trumpet mushrooms, also sometimes called King Oysters, are a the kings of the mushroom world. They have a very thick, long trunk with a very small cap. They hold up really well to searing, grilling, and roasting. A popular vegan fake-out dish is King Trump “scallops”, where the mushrooms stand in for typical sea scallops.
What are Beech Mushrooms? And Clamshell Mushrooms?
Clamshell mushrooms, also called beech mushrooms, have a thin stem and a small, rounded cap. They come in shades of both white and brown, and they hold use well in stir-fry’s, soups, stews, and salads. When using these, there’s no need to use a knife. Simply tear them apart at the stems.
What are Shiitake Mushrooms? Are they Healthy?
Shiitake mushrooms are native to China and Japan, and they are found in many of the traditional recipes of that region. Unlike white button mushrooms, shiitakes have a deep, earthy flavor and hearty meaty texture that lends them well to plant-based cooking. Shiitake mushrooms are low-calorie, high-fiber, and contain lentinan, a type of beta-glucan linked to help boost the immunity.
Mushrooms Naturally have Vitamin D
Mushrooms are one of the few natural plant-based sources of Vitamin D. Just like humans, they produce Vitamin D when exposed to UV light. Unlike humans, mushrooms are usually grown in dark environments, with limited sunlight. However, they are exposed to UV lamps during the growing process, which enables them to produce Vitamin D.
How to Use Mushrooms
Dry vs. Fresh Mushrooms — What’s the Difference?
Mushrooms can be found both fresh (in the produce department, with the other mushrooms) and dried (often with other dried mushrooms in either the Asian or Italian aisle). Dried mushroom need to be re-hydrated in warm water before using in this recipe. However, fresh mushrooms can be used right away.
I tend to prefer fresh mushrooms for stir-fry, sauces, sauté, and similar quick-cooking recipes. Dried mushrooms work well when used in long-cooking recipe like steamed brown rice, stews, or long-simmering sauces.
How to Prepare Mushrooms for Cooking
There are two quick steps for prepare mushrooms for cooking:
- Wash thoroughly — Mushroom are often grown in a rich, luscious soil that can get in the nooks and crannies of their gills. You’ll want to wash them thoroughly under cold running water for a few minutes. You can also use an angled veggie brush to remove any extra dirt
- Keep or Discard the Stem — The stem of shiitake mushrooms is woodsy and quite challenging to eat. You’ll want to pop this off. These stems can be saved and used for vegetable broth, a flavorful Ramen, composted, or discarded. The stems of any other mushrooms, though, is edible and offers hearty, meaty texture
- Cut vs Tear — Some varieties of mushrooms can easily be torn into the size you want. Shiitake, clamshell, and enoki can all be torn. Heartier mushrooms, like Portobello, King Trumpet, cremini, and white button do better when cut with a sharp knife
How to Build a Flavorful Plant-Based Broth without Oil or Meat
It can seem daunting to create deep flavors without relying on the traditional ingredients of oil, meat, or dairy. However, creating delicious plant-based flavors comes back to the same basic principle all recipes should incorporate: Create a balance of flavor.
This Shiitake Mushroom Tofu Soup with Ginger and Garlic is a wonderful example of balancing flavors. First, we start with a deep umami base. This comes from the mushrooms, garlic, and tamari. Then, we layer on some heat using ginger and red chili flake. Carrots and snap peas provide a hint of sweetness. The green tops of the scallions helps finish with a bright pop of freshness. Sweet, savory, spicy, fresh — this soup balances it all.
You’ll Love this Delicious, Plant-Based Shiitake Soup Recipe!
You’ll love this Shiitake Mushroom Tofu Soup with Ginger and Garlic. It is:
- Full of authentic Japanese flavor
- Comforting with Umami Flavor
- Is great for a chilly night
- Perfect for when you’re feeling sick
- Hearty enough for a satisfying dinner
Chef Katie’s Plant-Based Cooking Tips:
What are Kelp Granules? Kelp granules are made from grinding up seaweed into an edible granule that you can sprinkle on your food. Seaweed is an amazing source of Iodine, and it can also help replace salt by adding savory flavors to recipes.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Tamari vs. Soy Sauce: Tamari is the gluten-free version of soy sauce. Use it in this recipe to ensure a gluten-free recipe. If gluten isn’t a concern for you, you can use either tamari or soy sauce.
Plant-Based Brothy Mixed Mushroom Tofu Soup with Ginger and Garlic
This vegan brothy mixed mushroom tofu soup will warm you to the core. Subtle Asian flavors from ginger, garlic, and red chili create a savory, umami-filled broth. This is the perfect oil-free, plant-based recipe for when you’re feeling under the weather. Ready in under 30 minutes…you’ll be craving more after the first taste.
- Medium
- Servings: 4
- Ready
In: 35 minutes - Yield: 7 cups
If you love this recipe, you’ll also love: Shiitake Mushroom Miso Soup, Spicy Shiitake Mushroom Black Chia Noodle Ramen, 10 Minute Asian Shiitake Power Bowl, Shiitake Mushroom Edamame Asian Veggie Burgers, and Easy Raw Veggie Rainbow Nori Rolls
Print Recipe
Brothy Mixed Mushroom Tofu Soup with Ginger and Garlic
Ingredients
- 2 carrots sliced into 1/4-inch thick half moons
- 2 scallions white and greens separated and sliced
- 1 tbsp fresh ginger minced
- 5 ounces destemmed shiitake mushrooms cut into bite-sized pieces
- 3-4 ounces mixed mushrooms, like King Trumpet, oyster, clamshell, white button, or cremini cut into bite-sized pieces
- 4 cloves garlic minced
- 1/4 teaspoon crushed red pepper flake
- 1 14-ounce package firm organic tofu drained and diced into small bite-sized pieces
- 3 cups vegetable broth or water + boullion
- 1 cup frozen shelled edamame
- 2 teaspoons tamari or soy sauce
- 2 teaspoons Kelp granules optional
- 1 cup sugar snap peas
Instructions
- Heat a medium pot over medium heat. Add the carrots, white parts of the green onions, mushrooms, and ginger. Cover and cook over medium, stirring often, until the mushrooms release their liquid and start to dark, 7-8 minutes.
- Add the ginger and red chili flake cook until aromatic, 30-60 seconds.
- Add the vegetable broth (or water and boullion). Use a sturdy spatula to scrape up any bits stuck to the bottom of the pot. Add the tofu, edamame, and tamari. Cover and bring to a boil. Reduce heat and simmer 10 minutes, until the carrots are tender but not mushy. While the soup simmers, cut your snap peas into bite-sized pieces
- Taste the broth and adjust seasoning as needed. It should have some depth of flavor with subtle spice.
- Add the kelp granules (if using), snap peas, and the green parts of the scallions. Cover and cook until the snap peas are soft, about 2 more minutes.
- Enjoy!
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 213 | |
| % Daily Value * | |
| Total Fat 8 g | 12 % |
| Saturated Fat 1 g | 5 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 3 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 1167 mg | 49 % |
| Potassium 551 mg | 16 % |
| Total Carbohydrate 18 g | 6 % |
| Dietary Fiber 5 g | 22 % |
| Sugars 5 g | |
| Protein 17 g | 34 % |
| Vitamin A | 184 % |
| Vitamin C | 26 % |
| Calcium | 31 % |
| Iron | 24 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Ceramic Soup Bowl for Pho, Chip, Fruits, Salad, Noodle, Ramen
- Kelp Granules Blend 1.5 oz Shaker – Sea Seasonings – Organic Seaweed
- Chef’n ShroomBroom Mushroom Cleaning Brush and Corer, 5.38 inches, Taupe
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