Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein per serving
Mushroom, tofu and thyme soup
A creamy mushroom soup with tofu and thyme.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the soup blends smooth
- Photograph the finished bowls
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 295 kcal
- per serving
- Protein
- 22 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
- wholemeal bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Warm the oil in a large pan over medium-high heat and cook the mushrooms for 8 minutes, until browned. Keep a few slices back for the top.
Add the onion and cook for 5 minutes, then the stock and thyme, and simmer for 10 minutes.
Take the pan off the heat, add the silken tofu and blend until smooth, filling the blender no more than half full.
Warm it through gently without boiling, and serve with the reserved mushrooms on top and the bread alongside.
The useful detail
Reserve a few cooked mushroom slices for the top. Blended, every mushroom disappears into the colour of the soup, and the bowl needs something to show what is in it.
Make it work for you
One serving is A large bowl with a slice of bread. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Chestnut mushrooms
Deeper flavour and a darker soup. Nutrition is not recalculated.
Milk instead of silken tofu
Thinner and less protein-rich. Use about 250 ml.
Per serving: about 30 kcal less, about 7 g less protein, about 3 g less fat.
Allergens: Removes soya; adds milk.
Sourdough instead of wholemeal
Chewier, and better for dipping.
Per serving: about 10 kcal more, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A creamy vegan soup made with blended tofu rather than cream, which is where its protein comes from.
| Energy | 295 kcal |
|---|---|
| Protein | 22 g |
| Fat | 12 g |
| of which saturates | 2 g |
| Carbohydrate | 30 g |
| of which sugars | 9 g |
| Fibre | 5 g |
| Sodium | 930 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| mushrooms | 350 g | FDC 169251Mushrooms, white, raw | 77 kcal | 10.8 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| vegetable stock | 490 g | FDC 171583Soup, vegetable broth, ready to serve | 25 kcal | 1.2 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| silken tofu | 300 g | FDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu. | 183 kcal | 21.5 g |
| wholemeal bread | 80 g | FDC 172688Bread, whole-wheat, commercially prepared | 202 kcal | 10.0 g |
| Whole recipe | Divided by 2 | 591 kcal | 44.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Reheat gently; silken tofu splits at a boil.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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About 50 min · 345 kcal · 20 g protein per serving
Vegetarian