High Protein Black Sesame Soup
Indulge in a nourishing bowl of High Protein Black Sesame Soup, a harmonious blend of rich, nutty flavors and plant-based goodness. This velvety soup features toasted black sesame seeds for an earthy depth, paired with protein-packed quinoa and firm tofu to create a satisfying meal that supports your nutritional goals. Enhanced with aromatic garlic, ginger, and a splash of soy sauce, every spoonful delivers a balanced combination of umami and warmth. Almond milk adds creaminess while keeping the dish dairy-free, making it perfect for vegans and those with dietary sensitivities. Ready in just 45 minutes, this wholesome recipe is a fantastic option for a quick yet hearty weeknight dinner. Garnish with fresh green onions for a pop of color and flavor, and enjoy this high-protein, aromatic delight any time of the year!
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Recipe Information
Ingredients
- 100 grams black sesame seeds
- 100 grams quinoa
- 200 grams firm tofu
- 750 milliliters water
- 250 milliliters unsweetened almond milk
- 2 large garlic cloves
- 1 tablespoon ginger
- 2 tablespoons soy sauce
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 stalks green onions
Instructions
Rinse the black sesame seeds under cold running water to remove any impurities.
Toast the rinsed black sesame seeds in a dry skillet over medium heat for about 5 minutes, stirring frequently until they are fragrant. Set aside to cool.
Cook the quinoa according to package instructions. Once cooked, set aside.
Drain the tofu and pat dry with a kitchen towel. Cut into small cubes and set aside.
In a pot, bring 750ml of water to a boil. Add the toasted black sesame seeds, letting them simmer for 10 minutes to soften.
Meanwhile, peel and finely chop the garlic cloves and ginger. Slice the green onions thinly, keeping the white and green parts separate.
Add the chopped garlic and ginger to the pot with the sesame seeds and simmer for another 5 minutes.
Turn off the heat and use an immersion blender to puree the sesame mixture in the pot until smooth.
Turn the heat back on to medium and add the almond milk to the sesame mixture, stirring to combine.
Add the cooked quinoa and cubed tofu to the pot. Stir in the soy sauce, salt, and ground black pepper. Let the soup simmer for 10 minutes, allowing all flavors to meld together.
Stir in the white parts of the green onions, reserving the green parts for garnish.
Taste and adjust seasoning, adding more salt or soy sauce if needed.
Ladle the soup into bowls, garnish with the green parts of the green onions, and serve hot.
Nutrition Facts
Calories |
1139 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.3 g | 89% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4385 mg | 191% | |
| Total Carbohydrate | 89.6 g | 33% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 3.3 g | ||
| Protein | 57.9 g | 116% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 1865 mg | 143% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 727 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
