Silken tofu soup with crabmeat with a gluten-free and reduced carb soup base

Use silken tofu and crabmeat to make an easy, satisfying soup you can use as a main dish or appetizer. Balance hormones during menopause with Tofu Crabmeat Soup, low in carbs and rich in plant based protein and phytoestrogen.

Health Benefits of Tofu

Tofu is a soy-based food and is made by pressing curdling soy milk into a solid block. There are different textures of tofu: some are firm and some are soft. Soy is a rich source of isoflavones, a type of phytoestrogens. Despite some controversies around soy, evidence so far shows that soy has protective health effects when consumed as part of a healthful, well-balanced dietPotential benefits include: balancing estrogen, reducing cholesterol and blood pressure, and mitigating cancer risk, and protecting bones.

Controversies around Soy and Tofu

There are four main controversies around soy.

1)Is soy a common allergen?

The true incidence of soy allergy is low, less than 1% of children or 0.1% of adults. This compares with milk or peanut allergies, each of which is 5-6 times more common than soy allergies. In addition, reactions to soy tend to be less severe compared to other food allergies.

2)Is soy anti-nutrient?

Some suggest to avoid soy due to plant phytates. Phytates can reduce absorption of minerals in the gut. But, phytates also act as natural food-preserving antioxidants and help to reduce risks of heart disease and cancer. Whole grains, beans, and seeds also contain a significant amount of phytates, but these foods are rarely a problem. Soy can be part of a healthy, balanced diet.

3)Does soy disrupt thyroid function?

Soy doesn’t disrupt thyroid function in those with normal thyroid function and adequate iodine. If you have thyroid issues, you need to consult a medical professional to figure out the underlying causes.

4)Does soy cause cancer?

Soy contains two primary isoflavones: Genistein and Daidzein. Both appear to be cancer protective.


Evidence so far shows that soy has protective benefits when consumed as part of a healthful, well-balanced diet. Health benefits of soy seem to include:

  • Balancing estrogen
  • Alleviating menopausal symptoms
  • Reducing total and LDL cholesterol
  • Lowering blood pressure
  • Reducing cancer risk
  • Preventing osteoporosis

Look for non-GMO and organic soy products if possible. Soy comes in many different forms and is a very versatile ingredient in cooking. Find out easy recipes using soy such as tofu, tempeh, and miso.

Watch a Video about Soy

Ingredients for Silken Tofu Soup

Serving Size: 4

  • Onion, 1/2, thinly sliced
  • Carrot, 1/4, thinly sliced
  • Garlic, minced, 1 teaspoon
  • Scallions, chopped, 1 Tablespoon
  • Avocado oil for stir frying
  • Water, 2 Cups
  • Kelp for making a soup base(optional)
  • Soft or silken tofu, about 340-400 gram, cubed
  • Oyster sauce, 1-2 Tablespoon
  • Crabmeat, 1 Cup
  • Egg white, 1 egg
  • Arrowroot, 1 Tablespoon mixed with 1 Tablespoon of Water
  • Salt and pepper to taste

Instructions for Silken Tofu Soup

1. Thinly slice onion and carrot and chop scallions. Mince garlic. Set aside these ingredients.

2.In a medium sized pot, drizzle avocado oil over medium heat. Stir fry garlic and scallions until soft. Add 2 cups of water and throw a few pieces of kelp to make a soup base once the water comes to a boil.

3.Put the sliced onion and carrots to the soup base. After a few minutes, take out the kelp.

4.Add soft (silken) tofu to the soup base and break it into small pieces using a wooden spoon. Put 1 Tablespoon of oyster sauce and stir. Taste the soup and if you like a richer flavor, add one more tablespoon of oyster sauce.

5.Add egg white into the soup and keep stirring. In a small bowl, mix arrowroot flour and water to make a slurry and add that to the soup. Mix well and bring to a gentle simmer.

6.Once the soup thickens, sprinkle salt and pepper to taste. Serve with more scallions on top.

Watch How to Make Silken Tofu Soup with Crabmeat

Other Tofu and Healthy Recipes

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