February 3, 2022

Quick Tofu and Mushroom Zoodle Soup

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

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 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


  • 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.


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.
Ellie Yamanaka from ellielikescooking wearing a white top and smiling at the camera.

Ellie Yamanaka

Ellie Yamanaka is a food photographer and recipe developer who loves making simple, feel-good plant-based recipes that don't compromise on taste or nutrition. She's been making messes in the kitchen since she was 12, and after finishing university 10 years later, she decided to trade in her nutrition degree for a camera and a kitchen. Through her food blog Ellie Likes Cooking, she hopes to inspire others to eat more plants and get creative in the kitchen.