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Traditional miso soup with tofu and seaweed in a Japanese bowl.

Healthy Miso Soup for Weight Loss


  • Author: Alyssa
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Diet: Vegetarian

Description

This healthy miso soup is a warm, comforting, and nutrient-rich dish that supports digestion and weight loss goals. Made with fermented miso paste, tofu, and seasonal vegetables, this Japanese-inspired recipe is low in calories but high in flavor, perfect for a balanced lifestyle.


Ingredients

Scale

4 cups water

1 (4-inch) piece kombu (dried kelp)

1/2 cup bonito flakes (or use 1 tsp dashi powder for a vegetarian option)

3 tablespoons white miso paste

1/2 cup firm tofu, cubed

1/4 cup chopped scallions

1/4 cup wakame seaweed, rehydrated

1/4 cup sliced mushrooms (shiitake or button)

1/4 cup baby spinach or bok choy

Optional: grated ginger, garlic, or chili flakes for flavor boost


Instructions

  • In a medium pot, bring 4 cups of water and kombu to a gentle simmer. Do not boil. After 5 minutes, remove the kombu.

  • Add bonito flakes and simmer for 2 more minutes. Strain out the flakes, reserving the broth (or skip this step if using dashi powder).

  • In a small bowl, dissolve miso paste with a bit of warm broth, then stir it back into the pot off the heat to preserve probiotics.

  • Add tofu, mushrooms, seaweed, and greens. Gently warm through for 2–3 minutes.

  • Garnish with scallions and optional ginger, garlic, or chili flakes before serving.

Notes

Use red or yellow miso for a stronger flavor.

Add seasonal vegetables like carrots, zucchini, or root vegetables for variety.

For a vegan version, skip bonito and use kombu + shiitake mushroom broth as the base.

Keep sodium in check by using low-sodium miso or diluting the broth with more water.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Dinner
  • Method: Simmering
  • Cuisine: Japanese

Nutrition

  • Serving Size: 1 bowl (approx. 1.5 cups)
  • Calories: 90 kcal
  • Sugar: 2g
  • Sodium: 590mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 2.5g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 0mg

Keywords: miso soup healthy for weight loss, gut-friendly miso soup, low calorie miso soup, fermented foods, weight management soup