Spinach and Tofu Soup

Introduction

Spinach is blanched to remove most of its oxalic acid, then chopped and simmered with silken tofu into a soup lightly thickened for a smooth texture — a homestyle dish well suited to pregnancy. Both spinach and tofu are well-known sources of iron and calcium, and cooked into a soft, soup-like dish, this meal is easy to eat even during phases of pregnancy when digestion feels sensitive or chewing is uncomfortable.

Nutrition Highlights

• Spinach is rich in iron and folate, with folate being especially important for fetal neural development during pregnancy
• Tofu provides high-quality plant protein and calcium, complementing the spinach nutritionally
• Blanching removes most of the oxalic acid in the spinach, reducing its interference with calcium absorption
• The soup's soft, smooth texture is easy to digest, making it suitable when pregnancy brings a sensitive stomach or reduced appetite

Tips

• Blanch the spinach for about 30 seconds, then rinse it in cold water — this removes oxalic acid more effectively and preserves its color
• Silken tofu gives the smoothest texture and blends most easily with the chopped spinach into a soup
• Pregnancy diets are generally best kept light on salt, so season this soup a little more mildly than you normally would