Baked Soba

Baked Soba is a delightful Japanese dish that combines the earthy flavors of buckwheat noodles with a medley of colorful vegetables and a high-protein twist. This wholesome dish is baked to perfection, resulting in a satisfying and nutritious meal.

Ingredients

• Soba noodles - 150 grams
• Firm tofu - 200 grams, cubed
• Red bell pepper - 1, diced
• Carrot - 1, julienned
• Broccoli florets - 100 grams
• Green onions - 2, chopped
• Soy sauce - 3 tablespoons
• Sesame oil - 2 tablespoons
• Egg - 1, beaten
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Cook the soba noodles according to the package instructions, then drain and set aside.
3. In a large skillet, heat sesame oil over medium heat and add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
4. Add the cubed tofu and cook for 5-7 minutes until golden brown. Then add the diced red bell pepper, julienned carrot, and broccoli florets, cooking for an additional 5 minutes until the vegetables are tender.
5. In a large bowl, combine the cooked soba noodles, sautéed tofu and vegetables, chopped green onions, soy sauce, beaten egg, salt, and black pepper. Mix well to combine all ingredients.
6. Transfer the mixture to a greased baking dish and spread evenly.
7. Bake in the preheated oven for 20-25 minutes until the top is slightly crispy.
8. Remove from the oven and let cool for a few minutes before garnishing with sesame seeds. Serve warm.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in protein from tofu, promoting muscle health and recovery.
• Rich in fiber from vegetables and soba noodles, aiding in digestion.

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