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Tofu tomato ginger soup with edamame: a 20-minute high-protein soup

Soy foods such as tofu and edamame are good sources of protein and, according to several reviews, are not harmful for people with PCOS when eaten as whole foods. They are a reliable way to get protein without any saturated fat from meat.

Noodle soup with tofu, tomatoes and fresh herbs
Prep5 min
Cook15 min
Serves3
Fiber (est.)6 g

This brothy soup is warming, light, and ready in 20 minutes with nothing more than a pot and a knife.

This is one of our pcos recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and PCOS or the full overview of insulin resistance.

Tofu Tomato Ginger Soup with Edamame

Soup

  • 1 tbsp (15 ml) sesame or olive oil
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 4 oz (115 g) mushrooms, sliced
  • 1 can (14 oz / 400 g) diced tomatoes
  • 3 1/2 cups (840 ml) low-sodium vegetable broth
  • 1 cup (150 g) shelled edamame
  • 14 oz (400 g) firm tofu, cubed
  • 3 cups (90 g) baby spinach or chopped bok choy
  • 1 tbsp white or yellow miso
  • 1 tbsp low-sodium tamari
  • 2 spring onions, sliced, and a squeeze of lime

Method

  1. Heat the oil in a pot over medium heat. Cook the garlic, ginger and mushrooms 4 minutes until the mushrooms release their liquid.
  2. Add the tomatoes and broth. Bring to a boil, then add the edamame. Simmer 5 minutes.
  3. Add the tofu and spinach and simmer 3 minutes, just to heat through.
  4. In a small bowl, whisk the miso with a ladle of the hot broth until smooth, then stir it back into the pot with the tamari. Do not boil after adding miso.
  5. Serve topped with spring onions and lime.

Approximate per serving: 290 calories, 19 g protein, 6 g fiber. Values are estimates and vary with brands and portions.

Why this works for pcos

  • Complete plant protein. About 19 g per bowl from tofu and edamame.
  • Fiber from edamame and vegetables. Provides about 6 g.
  • Very low in added sugar. A simple broth, so it fits an eating pattern that keeps insulin steady.

The same principles are explained in detail in our insulin resistance and PCOS guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Add 3 oz (85 g) of cooked shirataki noodles per bowl for more energy.
  • Press the tofu for 5 minutes in a clean towel if you want a firmer texture.
  • Add the miso at the end; boiling it dulls its flavor.

More pcos recipes

Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.

© 2026 Insulin Reset Kitchen. Information on this site is educational and is not medical advice. Talk to your doctor or dietitian before changing your diet or medication.