This High-Protein Miso Noodle Soup is the perfect plant-based meal prep to take on the go, especially if you need a little pick-me-up! It combines legumes, vegetables, wholegrain, and seeds for a nourishing and balanced meal. Each serving comes with 29 g of protein and can easily be made gluten-free by using 100% buckwheat soba noodles. The sauce brings a lot of flavor along with some anti-inflammatory properties, and when combined with boiling water, it turns into a fragrant, slightly nutty, and creamy broth (thanks to the tahini). I think a big bowl of noodle soup on a cold day is one of the coziest recipes ever, so make sure to give it a go!
Why This Recipe Works
This High-Protein Miso Noodle Soup is nourishing and super easy to prepare, making it a perfect meal for busy weeks. Here are a few reasons why you’ll adore this recipe:
- High in protein from the extra firm tofu.
- Rich in flavors from fresh ginger, garlic, tahini, and miso.
- Gluten-free option with 100% buckwheat noodles.
- Meal prep is a breeze and makes for a super easy, quick lunch box.
- Nutritionally balanced with whole grains, legumes, vegetables and seeds.
Ingredient Notes
- Extra firm tofu: A great source of plant-based protein. We love a calcium set option to complement our calcium intake on a plant-based diet.
- Shiitake mushrooms: Offer a meaty texture and are rich in nutrients.
- Soba noodles: Use 100% buckwheat for a gluten-free option; most soba noodles available in supermarkets are usually a mix of buckwheat and regular wheat.
- Garlic: Not only is garlic delicious, but it also has anti-viral properties; great if you need a little pick-me-up! As part of the allium family, garlic also helps increase the absorption of nonheme iron (the kind we get in plants). A great flavor booster to add to any meal!
- Ginger: ginger is anti-inflammatory and great for aiding digestion.
- Miso paste: Adds depth of flavor and is beneficial for gut health as a source of fermented food.
- Tahini: Provides a creamy texture, adds a nutty flavor to the broth, and is rich in calcium.
Step-By-Step Instructions
Saute the tofu and mushrooms with tamari in a pan on medium heat. Cook the soba noodles separately, then rinse under cold water. Create the sauce by blending ginger, garlic, miso, tahini, Sriracha, vegetable stock powder, lime juice, and water. Assemble the meal by layering the sauce, tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions (green onions) in containers. When ready to eat, cover with boiling water, stir and enjoy!
FAQ
- Is this recipe gluten-free? Yes, when using 100% buckwheat noodles and gluten-free tamari (it often is, but not always, so it’s worth checking when needed) or choose coconut aminos.
- Can I substitute any ingredients? Yes, you can use different vegetables as per your preference. Make sure to shred or slice them finely so the boiling water is enough to soften them. White miso paste can be used instead of red for a milder taste. If made at home, the boiling water could be replaced by a vegetable broth that’s been brought to a light boil.
- How long does it last in the fridge? Up to 4 days in airtight containers.
- Is this recipe suitable for meal prep? Absolutely, it’s perfect for meal prep! Nourishing, tasty, and easy to carry!
- Can I freeze this soup? I do not recommend freezing this one. If you’re looking for a freezer-friendly soup, why not try our Healing Butternut Squash Soup?
Variations and Tips
- For a spicier soup, add more sriracha, Gochujang or fresh chili.
- Consider adding other vegetables like spinach or red bell pepper for extra nutrients. Make sure to chop finely.
- Use glass containers to store and heat up the soup, or transfer it into a bowl before adding the boiling water. We do not recommend adding boiling water to plastic.
- Let the glass containers come to room temperature before adding boiling water to prevent cracking. We recommend removing them from the fridge 30 minutes before adding boiling water.
- Enjoy this soup with a sprinkle of toasted sesame seeds, chili oil, a pinch of salt, or an extra dash of tamari for extra flavor.
- If you like this kind of meal prep, you will love our High-Protein Tofu Poke Bowl, High-Protein Udon Noodle, or High-Protein Vegan ‘Marry Me’ Pasta.
Why You’ll Love This High-Protein Miso Noodle Soup
- Nutritious
- Delicious
- Meal-prep friendly
- Protein-rich
- Gluten-free option
High-Protein Miso Noodle Soup (Meal Prep)
Video
Equipment
Ingredients
- 1 tsp sesame oil - or water fry
- 100 g shiitake mushroom - sliced
- 550 g extra firm tofu - chopped into small cubes
- 1 tbsp tamari - reduced sodium preferred
- 180 g dry soba noodles - use 100% buckwheat for gluten-free
- 2 carrots - shredded
- 1 bok choy head - finely sliced
- 2 nori sheets - shredded
- 2 scallions - finely chopped
Sauce
- 2 tbsp fresh ginger
- 3 garlic cloves - peeled
- 2 tsp red miso paste
- ¼ cup tahini
- 1 tbsp sriracha - more to taste or sub for 1 red chili
- 1 tsp low sodium vegetable stock powder
- 2 tbsp lime juice
- ¼ cup water
Instructions
- To a large pan on medium heat, add the oil (if using), tofu, shiitake mushrooms, and tamari. Cook for 8 minutes, stirring only a couple of times to allow the tofu to sear and develop a golden crust.
- Prepare the noodles: Cook the soba noodles according to the packet instructions. Once cooked, rinse under cold water until the noodles are cold; this prevents sticking.
- Prepare the sauce: Add the ginger, garlic, miso, tahini, Sriracha, vegetable stock powder, lime juice, and water to a small blender and blend until smooth.
- Assemble: Layer the sauce at the bottom of each container followed by the tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions.
- When ready to eat, cover with boiling water, and allow to rest covered for 10 minutes. Stir well and enjoy!
Really easy to do and can replace some
Ingredients on hand
Hey Melissa, so happy you liked it 💚
How long does it last in the refrigerator? Ex. If I made it in the Sunday meal prep
4 days, hope you love it!
This was super delicious. Really enjoyed it. Thank you!
I’m so glad you enjoyed it 🥰
Would white miso paste work OK?
absolutely 💚
I made this recipe tonight. Delicious! I love the sauce, it’s really original and very tasty. Thanks!
I’m so happy to hear you liked it 💚
What size/volume are your containers?
600ml you can find them at Ikea 🙂