Dairy Free, Vegan, Vegetarian
Cook time: 45 minutes
This immune-boosting tofu noodle soup is perfect for the cooler months, to give your immune system some extra support to ward off the dreaded cold and flu. The addition of shiitake mushrooms, noodles, tofu and bok choy create a flavour-packed wholesome dish.
What nutrients are we talking about?
This warming soup is packed full of natural anti-inflammatories including ginger, garlic and turmeric, which will help reduce inflammation in the body. Garlic and turmeric both possess anti-microbial, antiviral, anti-fungal and immune modulating actions, meaning they can stimulate or suppress the immune system, which helps the body fight infections. Medicinal mushrooms are nutritional powerhouses and contain certain types of polysaccharides, which are thought to have immune modulating, anti-inflammatory and antiviral effects. Mushrooms also contain reasonable amounts of B vitamins as well as minerals including magnesium, calcium and potassium. Nutra Organics’ Immune Wellbeing Vegetable Broth is also packed full of beneficial nutrients such as trace minerals, B vitamins and protein.
Tip: This recipe works well for two people as well, just simply halve all the quantities.
Recipe by Maddie Bingham
|Ingredients for the soup:|
|A knob of fresh ginger|
|3 garlic cloves, peeled|
|½ red chilli or chilli flakes|
|1 stalk of lemongrass|
|3 tbsp avocado oil|
|1 tbsp ground turmeric|
|1 tsp black pepper|
|4 cups of Nutra Organics’ Immune Wellbeing Vegetable Broth|
|¼ tsp salt or tamari (optional)|
|Juice of 1 lime|
|1 can of Absolute Organic Coconut Cream|
|Packet of Noodles (udon/soba/ramen noodles) that serves 4 people|
|Ingredients for the baked tofu:|
|1 block of firm tofu|
|2 tbsp of sesame oil|
|1 tbsp maple syrup|
|1 tbsp tamari|
|1 bunch of bok choy, fresh or steamed|
|1 tsp of Super Feast Masons Mushrooms (optional)|
|½ cup of fresh Shiitake mushrooms sliced (optional)|
|Sliced shallot, to serve|
|Fresh chilli, to serve (optional)|
|Fresh coriander, to serve (optional)|
|Black sesame seeds, to serve (optional)|
- 1. In a food processor mince together the shallot, ginger, garlic, chilli and lemongrass.
- 2. Heat the oil in a pot, and add in the above minced aromatics. Sautee them on a low heat, stirring frequently to avoid sticking. Cook for around 5 minutes until they have softened and released their aroma.
- 3. Next, add in the turmeric and pepper and stir it into the sautéed aromatics on a very low heat, let the spices toast a little before adding anything else. Make sure you stir frequently. You may need to add some more oil to avoid sticking.
- 4. Make the 4 cups of veggie stock by mixing 3 teaspoons of Nutra Organics veggie broth powder into 250ml of water per person (instructions are on the back of packet). Then add the veggie stock to the spices and bring to a boil, add the can of coconut milk and reduce temperature to a low heat and simmer for 45 minutes.
- 5. While the soup is simmering, prepare the tofu by pressing it with paper towel to remove all the excess liquid, then cut into cubes and place in a bowl. Preheat the oven to 180 degrees Celsius. Mix together all the sauces for the baked tofu in a bowl and add the tofu in, let marinade for 5 minutes. Spread out the marinated tofu evenly on a baking tray lined with baking paper. Bake for around 20 minutes until its golden and slightly crispy on the outside.
- 6. Add the shiitake mushrooms, and 1 tsp of SuperFeast masons mushrooms to the soup.
- 7. Season the soup with ¼ tsp of salt or tamari, and the juice of 1 lime.
- 8. Steam or prepare your fresh bok choy and put aside for serving.
- 9. Cook the noodles according to packet instructions.
- 10. Serve the hot soup into 4 bowls and add in the cooked noodles, bok choy and baked tofu.
- 11. Garnish with fresh shallots, black sesame, coriander and sliced chilli.