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Dulse, Soba & Shiitake Soup

soba, tofu & dulse soup 870x400

A nutrient-rich broth that will feed both body & soul.


Serves 4 as an entree or 2 as a main meal

1 block extra firm tofu
115g soba noodles
½ cup fresh bean sprouts
2 tbsp fresh basil
2 tbsp fresh coriander
2 spring onions, cut fine at an angle
1½ litres chicken or vegetable/seaweed stock
2 tbsp olive oil + 1 tbsp fennel seeds + ½ tsp PH Smoked Sea Salt
handful of dried shiitake mushrooms, or dried mushrooms mix
1 fresh chilli or chilli puree or few drops of tabasco (adjust to taste)
2 tbsp Dulse flakes
1 tbsp sesame oil
freshly ground pepper & to taste


Pat the tofu dry with paper towels and cut into cubes.
Grind the fennel seeds and the smoked salt together with a pestle & mortar, then mix with the olive oil. Use as a marinade for the cut tofu.
Soak the mushrooms in boiling water until soft.
In a saucepan bring the stock to boil and cook the soba noodles according to manufacturer’s instructions. Drain, reserving the stock (if you prefer that the stock remains clear, cook the noodles separately in boiling water).
Strain the mushrooms in a fine sieve, reserving the water and add them to the stock. Check the mushroom water for debris and add to the seaweed stock. Add the sesame oil to the stock and season with chilli to taste.
Drain the tofu and pan fry until nicely brown.
To assemble, place the Dulse flakes at the bottom of a deep soup bowl, ladle the broth with mushrooms over the seaweed. Add the cooked soba noodles, tofu, spring onion, bean sprouts and herbs.

Dulse is mildly spicy and can give a peppery zing to dishes. It is lovely on potatoes or in savoury baking. Dulse is also a fantastic addition to fish stews, soups & pies.

Dulse is a good source of minerals & all trace elements; it is very high in iron, rich in potassium & magnesium and contains good levels of iodine. Dulse contains large amounts of vitamins B12 and overall its vitamin content is much higher than a vegetable such as spinach.

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