Tofu Soba Salad

Tofu Soba Salad is a refreshing and wholesome dish that combines the nutty flavor of buckwheat noodles with crisp vegetables and marinated tofu. This low-carb Japanese pasta dish is both satisfying and nutritious, making it perfect for a light lunch or dinner.

Ingredients

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

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into cubes.
2. In a bowl, mix soy sauce, rice vinegar, sesame oil, grated ginger, and minced garlic. Add the tofu cubes and marinate for at least 10 minutes.
3. Cook the soba noodles according to package instructions, usually around 4-5 minutes in boiling water. Drain and rinse under cold water to stop the cooking process.
4. In a frying pan over medium heat, add the marinated tofu and cook until golden brown on all sides, about 7-10 minutes.
5. In a large bowl, combine the cooked soba noodles, marinated tofu, cucumber, red bell pepper, carrot, and green onions. Toss gently to combine.
6. Season with salt and black pepper to taste, and sprinkle with sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber from vegetables, aiding digestion and promoting fullness.

Tags