Healthy Kimchi, Tuna,
Tofu Soup
A nourishing, low-fat soup packed with protein from tuna and silken tofu. This hearty meal balances the tangy spice of kimchi with fresh vegetables.
This kimchi, tuna, and tofu soup is a perfect example of how to create a flavorful, satisfying meal without excess oil or calories. By utilizing water-packed tuna and protein-rich tofu, it delivers a nutritious punch while remaining light. It is an excellent choice for a quick, healthy dinner that feels comforting and deeply savory.
Ingredients
- 1 can water-packed tuna
- 1 block egg tofu
- 150 g kimchi
- 100 g Chinese cabbage
- 100 g white mushrooms
- 1 red onion
- 1 egg
- 1 tsp chili powder
- to taste salt
Instructions
- 1Prepare the mushrooms
Place the white mushrooms on a wooden cutting board and carefully slice each one into halves. This preparation allows the mushrooms to cook evenly and absorb the flavors of the soup.
Tip: Keep your knife sharp for clean cuts and to prevent crushing the mushrooms. - 2Slice the red onion
Take the red onion and slice it into thin, uniform strips on the wooden cutting board. These onion pieces will be sautéed first to build a fragrant flavor base for the soup.
Tip: Chilling the onion for a few minutes before slicing can help reduce eye irritation. - 3Sauté the onions
Heat a pan coated with a light layer of cooking spray over medium heat. Add the sliced red onions and sauté them until they are soft and fragrant, which releases their sweetness into the base of your dish.
Tip: Using cooking spray instead of oil helps keep the dish low-fat. - 4Add water and boil
Pour fresh water into the pan over the sautéed onions. Increase the heat to bring the mixture to a rolling boil, creating the liquid foundation for your kimchi and tuna soup.
Tip: Cover the pan with a lid to bring the water to a boil faster. - 5Add vegetables and tofu
Carefully add the prepared mushroom halves, cubed tofu, and chopped Chinese cabbage into the boiling water. These ingredients add texture and nutrients to the soup.
Tip: Add the tofu gently to avoid breaking the cubes. - 6Incorporate the tuna
Once the vegetables have softened, add the water-packed tuna into the simmering soup. Using water-packed tuna instead of oil-packed ensures the dish remains low-fat and healthy.
Tip: Drain the water from the tuna can well before adding to the soup. - 7Add seasoning and finish
After setting aside a portion for the children, add the kimchi and chili powder to the soup. Crack an egg into the simmering broth to complete the dish. Stir gently to incorporate the flavors before serving.
Tip: Add the kimchi and chili powder only after removing the portion for children to control the spice level.
