Our Quick Tofu and Mushroom Zoodle Soup comes together in about 25 minutes, and is a veggie-packed mid-day meal. Don’t have a zucchini on hand? Try spiralizing yellow squash or butternut squash, or using pre-cooked spaghetti squash.

Looking for more Plant-Based Whole30 lunch inspiration? Try our Roasted Veggie-Black Bean Bowl with Tehina.

Quick Tofu and Mushroom Zoodle Soup
Photo Credit: Ellie Yamanaka

Quick Tofu and Mushroom Zoodle Soup: a Plant-Based Whole30 Lunch Recipe

Quick Tofu and Mushroom Zoodle Soup

Quick Tofu and Mushroom Zoodle Soup

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 tbsp avocado oil
  • 2 tsp toasted sesame oil
  • 1 (5-oz) package sliced shiitake mushrooms
  • 2 medium carrots ,sliced into matchsticks
  • 3 green onions ,green part only sliced
  • 1 piece (2-inches) fresh ginger ,peeled and grated
  • 6 cups vegetable broth
  • 3 tbsp Whole30-compatible tomato paste 3
  • 3 tbsp coconut aminos
  • 1 tsp coarse salt
  • ½ tsp garlic powder
  • 1 (16-ounce) block super-firm tofu ,cubed
  • 1 (10.7 ounce) package zucchini noodles, or 2 small zucchini, spiralized
  • 1 baby bok choy ,sliced in half lengthwise, cut into ribbons
  • 3 tbsp chopped fresh cilantro
  • 1 red chile pepper or jalapeño chile pepper ,seeded if desired, thinly sliced (optional)
  • 2 tsp toasted sesame seeds
  • cup toasted cashews

Instructions
 

  • In a large pot, melt coconut oil over medium-high heat. Add sesame oil, mushrooms, carrots, green onions, and ginger. Cook, stirring often, until carrots are crisp-tender and ginger is fragrant, 2 to 3 minutes.
  • Add broth, coconut aminos, salt, garlic powder, and tofu. Bring to a boil, then reduce heat and simmer, covered, 5 minutes. Add bok choy and zucchini noodles; cook until noodles are just tender and bok choy is wilted, about 5 minutes.
  • Spoon soup into bowls and top with chile pepper (if using), cilantro, and sesame seeds.Top with chopped cashews.

Notes

Tip: Super-firm tofu has already been pressed. If you use extra-firm tofu, drain and press the excess water out before cubing. To press a block of tofu, wrap the block in a dish towel and place on a rimmed plate. Place a cast-iron skillet on top or other heavy object on top; let tofu drain for 20 minutes. This can be done up to 24 hours ahead of time. Super-firm tofu is also more protein dense than extra-firm, so if you do choose extra-firm, the serving size for this recipe would change to 3.
Keyword Plant-based
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Published by Lindsay Rhodes

Lindsay Rhodes, our Digital Marketing Coordinator, currently resides in Ann Arbor, MI. She attended Butler University where she received her B.S. in Marketing and a minor in Strategic Communication. Previously, Lindsay has worked for management consulting firms as a marketing consultant and as a campus recruiter. A huge sports lover, Lindsay loves playing basketball, volleyball, and beach volleyball in her free time. When she’s not diving for a ball, she enjoys reading, traveling , and spending time with friends.