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.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Press the tofu between two plates for 10 minutes to remove excess water. Pat it dry and cut into 1-inch cubes.

Step 3

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.

Step 4

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.

Step 5

In a large mixing bowl, combine the cooked soba noodles, carrot, red bell pepper, cucumber, edamame, green onions, and cilantro.

Step 6

Pour the dressing over the salad and toss until well-coated.

Step 7

Gently fold in the cooked tofu cubes.

Step 8

Transfer the salad to a serving platter or individual bowls. Garnish with sesame seeds before serving.

Step 9

Enjoy immediately or chill in the refrigerator for 30 minutes for a refreshing cold salad.

Nutrition Facts

Serving size	(1283.0g)

Amount per serving	% Daily Value*
Calories	1228.7

Total Fat 70.4g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 18.4g
Cholesterol 3.2mg	0%
Sodium 2630.5mg	0%
Total Carbohydrate 108.5g	0%
Dietary Fiber 21.6g	0%
Total Sugars 33.1g
Protein 61.8g	0%

Vitamin D 0IU	0%
Calcium 580.3mg	0%
Iron 13.2mg	0%
Potassium 2412.6mg	0%

*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.

Source of Calories

Fat: 48.2%

Protein: 18.8%

Carbs: 33.0%