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Vegetarian

Immune-Boosting Tofu & Snow Pea Soup

This spicy and sour soup preps you for flu season

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This brothy soup is laced with immune-boosting ginger and chiles, perfect for any bout of the sniffles. And since it can be cooked up in a mere 25 minutes from start to finish, our hot and sour blend is an ideal lunchtime option.

Ginger has been used as natural medicine for centuries. It boasts of anti-inflammatory compounds like gingerols, shagaols and zingerone. Acute inflammation is part of the body’s natural response to getting sick, but it certainly doesn’t feel good. Upping your intake of antioxidant heavy foods may combat inflammation and keep your immune system in tip-top shape.

Similarly, arrowroot is a tropical tuber that may stimulate your immune system due to its prebiotic content. Good gut bacteria means better gut health, and better gut health means high production of essentials vitamins and minerals that allow the immune system to function properly. While more human research is needed, a 14-day study fed arrowroots to rats and produced increased blood levels of immunoglobulins, which are antibodies that protect you from harmful microorganisms.

Servings
4
Prep Time
15 min
Cook Time
10 min
Duration
25 min

Ingredients

  • 4 cups low-sodium vegetable broth
  • 2 medium carrots, peeled and julienned (2 cups)
  • 2 cups sliced snow peas (cut on a diagonal)
  • 1 small jalapeño pepper, seeded and chopped
  • 1 2-inch piece fresh ginger, chopped (2 tbsp)
  • 2 tsp. low-sodium tamari or soy sauce
  • 2 Tbsp. rice vinegar
  • 2 tsp. arrowroot powder
  • 2 12-oz. silken tofu, drained and cubed
  • 4 small scallions, slivered

Preparation

  1. In a 4-quart pot, bring broth to a boil over high heat. Add carrots, snow peas, jalapeño and ginger and return to a boil. Reduce heat to medium and cook for 3 minutes, just until vegetables are crisp-tender.
  2. In a cup, stir together tamari, vinegar, 1 cup water and arrowroot. Stir mixture into simmering soup for 1 minute. Carefully add tofu and stir gently. Turn off heat and let tofu warm through for about 2 minutes. Serve sprinkled with scallions, dividing evenly.

Nutrition Information

  • Serving Size 2 cups
  • Calories 230
  • Carbohydrate Content 31 g
  • Cholesterol Content 0 mg
  • Fat Content 4 g
  • Fiber Content 6 g
  • Protein Content 16 g
  • Saturated Fat Content 0 g
  • Sodium Content 340 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g