High-Protein Tofu Curry Noodle Soup (Meal Prep Friendly)

Every year, as soon as the weather dips below 70 degrees F, I break out my sweaters and make this High-Protein Tofu Curry Noodle Soup for meal prep. It’s cozy, flavorful, and super quick to make. Think rich, creamy coconut curry broth with tender veggies, hearty noodles, and protein-packed tofu—all ready in under 30 minutes.

I love this recipe because it’s flexible and keeps beautifully in the fridge for a few days. You can make it ahead for lunchboxes, weekday dinners, or batch-cooking to have warm, comforting meals at your fingertips. The noodles can stay separate until serving for soupier texture, or soak in the broth if you prefer a heartier, silky noodle bowl.

It’s full of protein from tofu, fiber from fresh vegetables, and satisfying flavor from a simple curry-spiced broth. Perfect for busy weeknights, meal-prep sessions, or anyone craving a warm, balanced bowl of comfort food.

Ingredients (Servings: 3)

• 1 block extra-firm tofu, cubed
• 6 oz dry udon noodles (or other noodles of choice)
• 2 tsp sesame oil
• ½ yellow onion, sliced
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, minced
• 2–3 cups chopped veggies (e.g., red bell pepper, broccoli)
• 1 Tbsp curry powder
• 2 tsp soy sauce (plus more to taste)
• 1 quart vegetable stock
• 1 (13.5 oz) can light coconut milk
• ½ tsp black pepper
• ¼ cup cilantro, chopped
• 1 tsp rice vinegar (or lime juice)

Method

1. Heat sesame oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 2–3 minutes until softened.
   
2. Stir in curry powder and 2 tsp soy sauce; cook 1 minute to toast the spices.
   
3. Add vegetable stock, coconut milk, and black pepper. Bring to a gentle boil, then reduce heat and simmer for 15 minutes. Add vegetables during the last 5 minutes of cooking.
   
4. Meanwhile, cook noodles separately according to package directions; drain.
   
5. Off heat, stir in rice vinegar (or lime juice) and adjust seasoning with more soy sauce to taste.
   
6. Assemble bowls: divide noodles and raw tofu cubes between 3 bowls or containers. Ladle hot broth and vegetables over top. Garnish with cilantro.

Meal Prep Tip: Keep noodles separate until serving if storing for later—this prevents them from absorbing too much broth. Alternatively, let the noodles soak in the curry for a more saucy, comforting texture. Both ways are delicious!

High-Protein Tofu Curry Noodle Soup (Meal Prep Friendly)

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Prep Time 25 minutes mins

Servings: 3 servings

Course: Main Course, Soup

Cuisine: Asian-Inspired, Indian

Calories: 510

Ingredients Method Notes

Ingredients

  

• 1 block extra-firm tofu cubed
• 2 tsp sesame oil
• 1/2 yellow onion sliced
• 2 cloves garlic minced
• 1-inch piece fresh ginger minced
• 2 tsp low-sodium soy sauce plus extra for serving
• 2 –3 cups chopped veggies e.g., red bell pepper, broccoli
• 1 Tbsp curry powder
• 2 tsp soy sauce plus more to taste
• 1 quart vegetable stock
• 1 13.5 oz can light coconut milk
• ½ tsp black pepper
• ¼ cup cilantro chopped
• 1 tsp rice vinegar or lime juice

Method

 

1. Heat sesame oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 2–3 minutes until softened.
2. Stir in curry powder and 2 tsp soy sauce; cook 1 minute to toast the spices.
3. Add vegetable stock, coconut milk, and black pepper. Bring to a gentle boil, then reduce heat and simmer for 15 minutes. Add vegetables during the last 5 minutes of cooking.
4. Meanwhile, cook noodles separately according to package directions; drain.
5. Off heat, stir in rice vinegar (or lime juice) and adjust seasoning with more soy sauce to taste.
6. Assemble bowls: divide noodles and raw tofu cubes between 3 bowls or containers. Ladle hot broth and vegetables over top. Garnish with cilantro.

Notes

Meal Prep Tip: Keep noodles separate until serving if storing for later—this prevents them from absorbing too much broth. Alternatively, let the noodles soak in the curry for a more saucy, comforting texture. Both ways are delicious!

Nutrition info (per serving, 3 servings):

~510 calories, 22 g protein, 22 g fat (≈10 g saturated), 61 g carbs (≈7 g fiber, 8 g sugar)

FAQs

Can I use other types of noodles?
Yes! Rice noodles, soba, or even spaghetti work well. Just cook according to package directions.

Can this soup be made vegan?
Yes—this recipe is naturally vegan as written. Make sure your soy sauce is gluten-free if needed.

Can I store this soup for meal prep?
Absolutely! Store in airtight containers in the fridge for up to 3–4 days. Keep noodles separate until reheating if you prefer a soupier consistency.

Can I add other vegetables?
Yes! Carrots, snap peas, mushrooms, or zucchini all work beautifully. Just add them in the last 5 minutes of simmering so they stay crisp-tender.

Can I freeze this soup?
You can freeze the broth, tofu, and veggies, but noodles are best cooked fresh to avoid a mushy texture after thawing.

More Easy Main Meals You’ll Love

If you enjoyed this recipe, here are a few more easy plant-based main dishes to try:

• Crispy Sheet Pan Black Bean Tacos
  
• Sweet Zucchini & Corn Fritters (Kid-Friendly & Easy)

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