Soups
Tomato, Enoki Mushroom and Tofu Soup
Tomato, enoki mushroom and tofu soup is a quick, comforting, and nutritious home-style soup with a bright red colour and a sweet-tangy flavour. The natural acidity of tomatoes, the delicate texture of enoki mushrooms, and the silky softness of tofu blend together perfectly. This soup is low in calories, high in protein and fibre – an ideal choice for weight management and everyday healthy meals.
Main Ingredients
- Tomatoes 2-3 pcs (approx. 300-400g)
- Enoki mushrooms 150g
- Silken tofu 1 block (approx. 300-350g)
- Egg 1 pc
- Spring onion 1 stalk
- Fresh ginger 2 slices
- Salt to taste
- White pepper powder a pinch
- Light soy sauce ½ tbsp
- Sesame oil a few drops
- Cooking oil ½ tbsp
- Water approx. 800-1000ml
Steps
Score a cross on the top of each tomato, blanch in boiling water for about 1 minute, then peel and cut into small chunks. Trim the root of enoki mushrooms, separate and rinse. Cut tofu into approx. 2cm cubes and soak in lightly salted water for 5 minutes. Beat the egg in a bowl. Chop spring onions and julienne ginger.
Heat ½ tbsp oil in a pot, add ginger, and sauté until fragrant. Add the tomato chunks and stir-fry over medium-high heat for 2-3 minutes, pressing down with a spatula, until the tomatoes soften and release a rich red broth.
Add water (approx. 800-1000ml). Bring to a boil over high heat, then reduce to medium heat and simmer for 5-8 minutes to allow the tomato flavours to fully infuse the broth.
Gently add the tofu cubes and enoki mushrooms to the pot. Continue cooking for 3-5 minutes until the enoki mushrooms soften and the tofu floats to the surface.
While the soup is gently simmering, slowly drizzle in the beaten egg along the edge of the pot to form delicate egg ribbons. Gently stir to break them up.
Add salt, light soy sauce (if using), and a pinch of white pepper. Stir well. Ladle into bowls, garnish with chopped spring onions, and drizzle with sesame oil. Serve hot.
TCM Notes
High-quality protein & calcium: Silken tofu is rich in plant-based protein and calcium, making it an excellent choice for vegetarians and daily calcium supplementation. Enoki mushrooms provide various amino acids and fungal proteins – together they offer complementary protein benefits. Immunity-boosting & antioxidant (core benefit of tomatoes): Tomatoes are rich in vitamin C and lycopene (especially after cooking), which help fight free radicals, boost immunity, and protect cells from oxidative stress. Appetite-stimulating & thirst-quenching: Tomatoes have a sweet-sour taste and a slightly cool nature – they aid digestion, stimulate appetite, and relieve thirst and dry mouth. Enoki mushrooms strengthen the stomach and support digestion. Promoting intestinal health (core benefit of enoki mushrooms): Enoki mushrooms are rich in dietary fibre and polysaccharides, often called a "gut cleanser" – they help promote intestinal motility and prevent constipation.
Suitable for：Those with poor appetite or indigestion Those on a weight-loss diet or vegetarians Children and the elderly needing calcium supplementation and immune support Those with high blood pressure or high cholesterol (low-fat, low-salt) Those needing a light, easily digestible diet General population for all seasons
Not suitable for：Those with acute gout flare-ups (Use with caution!): Enoki mushrooms are moderately high in purines – avoid during acute attacks. Those with spleen-stomach deficiency-cold or diarrhoea (Use with caution!): Tomatoes are slightly cold and enoki mushrooms are cool in nature – overconsumption may worsen diarrhoea and abdominal coldness. Add extra ginger to balance the coolness. Those with kidney disease (Under medical supervision): Tofu contains protein and potassium – patients needing protein restriction should consult a doctor. Those allergic to tofu or mushrooms (Avoid).
