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Miso Soup with Seaweed, Tofu & Sesame

Hashimoto's means your immune system is attacking your own thyroid — slowly reducing its ability to produce the hormones your entire body depends on. This soup delivers exactly what your thyroid needs. Seaweed is one of the richest natural sources of iodine — a mineral your thyroid cannot produce hormones without. Miso feeds your gut microbiome, increasingly linked to autoimmune thyroid regulation. Tofu delivers protein without inflammatory load. Sesame seeds bring zinc, directly involved in thyroid hormone conversion. Warm, deeply savoury, and genuinely nourishing for your thyroid.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 people
Course: Soup
Cuisine: Healthy, Japanese
Calories: 190
Ingredients Equipment Method

Ingredients
  

  • 2 tbsp white miso paste
  • 5 g dried wakame seaweed
  • 150 g firm tofu cubed
  • 700 ml water
  • 1 tsp fresh ginger grated
  • 1 tsp sesame oil
  • 1 tsp low-sodium soy sauce
  • 2 spring onions thinly sliced
  • 1 tbsp sesame seeds

Equipment

  • 1 Medium saucepan
  • 1 Small bowl For rehydrating seaweed
  • 1 Small bowl For dissolving miso
  • 1 Whisk or fork For dissolving miso
  • 1 Kitchen scale
  • 1 Fine grater or microplane For grating ginger
  • 2 Serving bowls

Method
 

  1. Place the dried wakame seaweed in a small bowl and cover with cold water. Let it soak for 5 minutes — it will expand up to 5–6 times its dry size. Drain and set aside.
  2. Pour the water into a medium saucepan and bring to a gentle simmer over medium heat. Add the grated ginger and low-sodium soy sauce. Simmer for 5 minutes to let the flavours develop. Keep the heat at a gentle simmer — never a rolling boil, as boiling destroys the beneficial probiotics in miso.
  3. Add the cubed firm tofu to the simmering broth and cook gently for 2–3 minutes until warmed through. Gentle heat only — tofu is already cooked, you're just heating it.
  4. Remove the pan from the heat completely. Scoop the miso paste into a small bowl, add a ladle of warm broth, and whisk until fully dissolved. Pour the dissolved miso back into the soup and stir gently. This method ensures even distribution without destroying the live cultures.
  5. Add the rehydrated wakame seaweed to the soup and stir gently. Divide between two bowls. Drizzle sesame oil over each bowl, scatter spring onions and sesame seeds generously on top. Serve immediately.