High Protein Black Sesame Soup

Creamy, nutritious, and packed with plant-based protein, this High Protein Black Sesame Soup is a powerhouse meal that will warm your soul and fuel your body. Featuring toasted black sesame seeds for their nutty, earthy flavor, protein-rich quinoa and tofu, and a touch of ginger and garlic for aromatic depth, this soup is both comforting and energizing. Blended with unsweetened almond milk for a velvety texture, it’s simmered to perfection with soy sauce and spices for a savory, umami-rich finish. Ideal for cozy dinners or meal prep, this vegan-friendly bowl of goodness is as satisfying as it is wholesome. Whether you’re seeking a high-protein soup, a creative way to enjoy black sesame seeds, or a nutrient-packed plant-based meal, this recipe is a must-try. Serve hot, garnished with fresh green onions, for an unforgettable experience!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 100 grams black sesame seeds
• 100 grams quinoa
• 200 grams firm tofu
• 750 milliliters water
• 250 milliliters unsweetened almond milk
• 2 large garlic cloves
• 1 tablespoon ginger
• 2 tablespoons soy sauce
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 stalks green onions

Directions

Step 1

Rinse the black sesame seeds under cold running water to remove any impurities.

Step 2

Toast the rinsed black sesame seeds in a dry skillet over medium heat for about 5 minutes, stirring frequently until they are fragrant. Set aside to cool.

Step 3

Cook the quinoa according to package instructions. Once cooked, set aside.

Step 4

Drain the tofu and pat dry with a kitchen towel. Cut into small cubes and set aside.

Step 5

In a pot, bring 750ml of water to a boil. Add the toasted black sesame seeds, letting them simmer for 10 minutes to soften.

Step 6

Meanwhile, peel and finely chop the garlic cloves and ginger. Slice the green onions thinly, keeping the white and green parts separate.

Step 7

Add the chopped garlic and ginger to the pot with the sesame seeds and simmer for another 5 minutes.

Step 8

Turn off the heat and use an immersion blender to puree the sesame mixture in the pot until smooth.

Step 9

Turn the heat back on to medium and add the almond milk to the sesame mixture, stirring to combine.

Step 10

Add the cooked quinoa and cubed tofu to the pot. Stir in the soy sauce, salt, and ground black pepper. Let the soup simmer for 10 minutes, allowing all flavors to meld together.

Step 11

Stir in the white parts of the green onions, reserving the green parts for garnish.

Step 12

Taste and adjust seasoning, adding more salt or soy sauce if needed.

Step 13

Ladle the soup into bowls, garnish with the green parts of the green onions, and serve hot.

Nutrition Facts

Serving size	(1505.8g)

Amount per serving	% Daily Value*
Calories	1138.6

Total Fat 69.3g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 4384.6mg	0%
Total Carbohydrate 89.6g	0%
Dietary Fiber 15.1g	0%
Total Sugars 3.3g
Protein 57.9g	0%

Vitamin D 92.8IU	0%
Calcium 1864.8mg	0%
Iron 22.0mg	0%
Potassium 726.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.4%

Protein: 19.1%

Carbs: 29.5%