Soba Noodle Salad with Vegetables and Tofu
Elevate your mealtime with this vibrant Soba Noodle Salad with Vegetables and Tofu, a perfect fusion of wholesome ingredients and bold Asian-inspired flavors. Packed with nutrient-rich soba noodles, colorful crisp vegetables like carrots, red bell peppers, and edamame, and crispy golden tofu, this dish is as satisfying as it is healthy. A savory-sweet sesame soy dressing ties everything together with a delightful balance of umami, tang, and a hint of sweetness from maple syrup or honey. Ready in just 30 minutes, this versatile recipe is perfect for meal prep, light lunches, or as a refreshing chilled salad for warm days. Garnished with nutty sesame seeds and fresh cilantro, it’s a vibrant, protein-packed dish that's vegan-friendly, easy to customize, and simply irresistible.
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Recipe Information
Ingredients
- 200 grams Soba noodles
- 200 grams Firm tofu
- 3 tablespoons Soy sauce
- 2 tablespoons Sesame oil
- 1.5 tablespoons Rice vinegar
- 1 tablespoon Maple syrup or honey
- 2 cloves Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 medium Carrot, julienned
- 1 medium Red bell pepper, thinly sliced
- 1 medium Cucumber, thinly sliced
- 1 cup Edamame, cooked
- 2 stalks Green onions, sliced
- 0.25 cup Cilantro, chopped
- 1 tablespoon Sesame seeds
- 1 tablespoon Neutral oil (for cooking tofu)
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Bring a pot of water to boil. Cook the soba noodles according to package instructions, typically about 6-8 minutes. Drain, rinse under cold water, and set aside.
Press the tofu between two plates for 10 minutes to remove excess water. Pat it dry and cut into 1-inch cubes.
Heat the neutral oil in a skillet over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden and crisp on all sides. Season with salt and pepper, then set aside.
In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, maple syrup or honey, minced garlic, and grated ginger to make the dressing.
In a large mixing bowl, combine the cooked soba noodles, carrot, red bell pepper, cucumber, edamame, green onions, and cilantro.
Pour the dressing over the salad and toss until well-coated.
Gently fold in the cooked tofu cubes.
Transfer the salad to a serving platter or individual bowls. Garnish with sesame seeds before serving.
Enjoy immediately or chill in the refrigerator for 30 minutes for a refreshing cold salad.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 630 mg | 27% | |
| Total Carbohydrate | 28.3 g | 10% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 7.3 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 412 mg | 32% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 664 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
