Soba noodles with tofu is an easy, perfect wholesome meal with homemade sauce. Soba noodles are great on a hot summer day. Since it is served cold it is good for meal prep. Soba noodles are served in a bamboo “zaru”. You can have the dipping sauce separately in a bottle, without mixing in the salad. While eating, the person can mix the sauce and condiments.
It is a quick side, I added protein to make it a wholesome dinner. Tofu or tempeh can be added for protein. The noodles are served chill as a salad and hot in soups.
Jump to
Steps for preparing soba noodles with tofu
Video
Variations
Other recipes
Questions/tips
How to meal-prep Soba noodles
Recipe card
Food for the thought
Challenging the meaning of life is the truest expression of the state of being human.
Viktor E. Frankl
Benefits of the ingredients (source)
Buckwheat: has been shown to have benefits for blood sugar, heart health, inflammation and cancer prevention.
Tofu: Tofu is rich in calcium and vitamin D. It provides a good source of protein.
Video for Soba noodles with tofu
Steps for preparing soba noodles with tofu
- Cook the noodles as per instruction. Switch OFF.
- Add the spinach and drain them.
- Prepare tofu and sauce by combining soy sauce, lemon juice, pepper, and salt to taste.
- In a bowl, combine noodles with spinach, cabbage, tofu, sauce and toss well.
- Garnish with roasted peanuts.
Variations
Noodles: Any type of noodles can be used like ramen, angel hair, glass noodles.
Vegetables: bok choy, color peppers can be used.
Sauce: For the sauce, you can add rice vinegar in place of lemon juice. Add brown sugar or agave nectar.
Nuts and seeds use any type of nuts or seeds to garnish.
Other noodle recipe you may like
Questions/tips
What are soba noodles?
Soba noodles are native to Japan and usually made from buckwheat flour. If you are looking for a gluten-free option do check the label for 100% buckwheat flour, mostly it is a combination of whole wheat and buckwheat.
What is cold soba noodles salad?
During summer days in Japan, they serve these noodles cold. As soon as you boil the noodles, immediately pour in a strainer and pour ice-cold water. This helps to stop cooking and less stickiness.
How to fry or grill tofu?
I have given a detailed post on how to fry tofu or simply grill the pressed tofu with oil.
What are the vegetables can I add to the noodles?
For these particular noodles, you can choose to either to add or avoiding vegetables. I added cabbage and spinach for more colorful noodles. You can saute bokchoy, mushrooms, color peppers, or broccoli.
Should I cook spinach?
I didn’t cook spinach. I added in noodles before straining, just allowing it to wilt. You can add fresh spinach too.
How to meal-prep Soba noodles
Since this salad is served cold. It is an excellent dish for meal prep. I don’t recommend freezing it. It stays good in the fridge for 3-4 days. Boil the noodles, strain them, and refrigerate them separately. Chop the vegetables you like, and keep them in a separate mix. Prepare the sauce and store it in a bottle.
When ready to serve, mix all the ingredients. Topping options are seeds, nuts, spring onions, wasabi for more spice.
Recipe index
Soba noodles with tofu
Ingredients
- 5 oz soba noodles
- 2 cups spinach
- 1 cup red cabbage shredded
- 12 oz fried tofu
- 2 tbsp tamari sauce or soy sauce
- 1 tbsp lemon juice
- pepper and salt to taste
- roasted peanuts to garnish
Instructions
- Cook soba noodles as per instruction. Switch OFF.
- Add spinach and allow it to sit for a minute. Drain them immediately.
- To prepare sauce, mix soy sauce, lemon juice, pepper, and salt to taste. Keep aside.
- In a bowl, add the drained noodles with spinach, cabbage, fried tofu, sauce, and toss well.
- Garnish with roasted peanuts and serve.
Notes
- Follow the link to check for frying tofu in different ways.
- Add more vegetables of your choice.
- Any type of noodles can also be used.