Soba Salad with Tofu

Soba Salad with Tofu is a refreshing, low-carb Japanese dish that combines the nutty flavor of buckwheat noodles with crisp vegetables and marinated tofu. This vibrant salad is perfect for a light lunch, providing a balance of protein and fiber.

Ingredients

• Soba noodles - 100 grams
• Firm tofu - 200 grams
• Cucumber - 1 medium, julienned
• Carrot - 1 medium, julienned
• Red bell pepper - 1 medium, sliced
• Green onions - 2, chopped
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Sesame oil - 1 tablespoon
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Begin by pressing the tofu for about 15 minutes to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top.
2. While the tofu is pressing, cook the soba noodles according to the package instructions. Drain and rinse under cold water to stop the cooking process. Set aside.
3. Once the tofu is pressed, cut it into cubes. Heat a non-stick skillet over medium heat and add a little oil. Cook the tofu cubes until golden brown on all sides, about 5-7 minutes.
4. In a large mixing bowl, combine the cooked soba noodles, cucumber, carrot, red bell pepper, and green onions.
5. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, salt, and black pepper. Pour the dressing over the salad and toss to combine.
6. Add the cooked tofu to the salad and gently mix. Sprinkle with sesame seeds before serving.
7. Serve chilled or at room temperature.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber from vegetables, promoting digestive health.

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