Postpartum

Loofah & Tofu Soup

Name: Loofah & Tofu Soup
Cook time: 12 min
Total time: 12 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#calcium

#protein

#vegetarian

#soup

A light lactation soup — loofah with soft tofu, quickly cooked; sweet, calcium- and protein-rich and un-greasy for confinement.

MumEat recipe

✨

Nutritional Highlights

🦴

35%

DAILY RDI

Calcium

352.4mg

💪

32%

DAILY RDI

Protein

22.8g

⚡

31%

DAILY RDI

Zinc

3.4mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Loofah-tofu soup is a light vegetarian lactation soup in confinement.

🔬 Modern Science

Tofu adds calcium and plant protein, loofah is light and hydrating — fluids and protein support lactation without clogging risk.

⚠️Moderate evidence

🍳

Instructions

3 steps

Peel and cut loofah; cube tofu.

💡丝瓜去皮即切防变黑。

Sauté ginger, add water, cook loofah soft.

Add tofu, simmer 5 min, season.

🌿

Full Nutrition Breakdown

🩸Iron

22%(5.9mg)

🍊Vitamin C

16%(13.3mg)

💪Protein

32%(22.8g)

Folate

26%(157.2µg)

Calcium

35%(352.4mg)

Zinc

31%(3.4mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期需充足钙与蛋白，豆制品是优质来源。

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