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Protein-Packed Korean Soup with Tofu

Protein-Packed Korean Soup with Tofu A CIF Food Is Medicine breakfast inspired by Korean flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.
Prep Time 12 mins
Cook Time 20 mins
Total Time 32 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Beginner
Cooking Temp: 400°F  C
Servings: 2
Estimated Cost: 8
Calories: 480
Best Season: All Seasons
Dietary: Dairy-Free, High Fiber
Description
A CIF Food Is Medicine breakfast inspired by Korean flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep.
Ingredients:
  • 1 pound tofu
  • 1 cup quinoa
  • 1 cup cucumber
  • 1 cup mushrooms
  • 1 cup spinach
  • sesame oil
  • low-sodium tamari
  • scallions
  • 1/2 cup plain Greek yogurt
  • black pepper to taste
Instructions
  1. 1
    Preheat oven to 400°F and line a sheet pan if desired,
    Combine ingredients with olive oil, herbs, spices, and citrus,
    Roast or bake until vegetables are tender and protein is cooked through,
    Serve warm with fresh herbs or lemon.
Keywords: protein-packed korean soup with tofu, korean, breakfast, diabetes-friendly, plant-forward, high protein, high fiber, meal prep, 1 cup cucumber, 1 cup mushrooms
Read it online: https://www.mcmh.us/recipe-maker/protein-packed-korean-soup-with-tofu/