Soba Noodle Bowls with Tofu and Vegetables
Soba noodle bowls with lots of raw vegetables and pan-fried tofu. A soy, lemon and sesame dressing add lots of citrusy flavor to this delicious, veggie loaded noodle bowl.
Yield: 5
Materials
For the Salad
- 1 pound (439 g) tofu, extra firm
- 8 ounces (180 g) snap peas or snow peas
- 9.5 ounces (269 g) soba noodles
- 2 cups carrots, julienned or grated (3-4 medium carrots)
- 1 bunch kale (lacinato or curly), washed and dried
- 2 tablespoons toasted sesame oil
- salt, for seasoning
- scallion greens, sliced, for garnishing (optional)
- cilantro, roughly chopped, for garnishing (optional)
- sesame seeds, white or black, for garnishing (optional)
For the Soy-Lemon Dressing (makes 1½ cups)
- ⅔ cup (150 ml) soy sauce
- ⅓ cup (75 ml) water
- ⅓ cup (75 ml) lemon juice
- 3 tablespoons (45 ml) honey or maple syrup (vegan option)
- 1 tablespoon (15 ml) toasted sesame oil
- 2 teaspoons ginger, grated
Instructions
- Press tofu: wrap tofu in a kitchen towel. Place on a plate and lay something heavy on it (like a skillet). Leave to press for 10 minutes while you prep.
- Bring a large pot of water to a boil. Add the snap peas (or snow peas). Cook for 30-40 seconds or until just bright green and crisp-tender. Remove from pot with a strainer or slotted spoon. Rinse under cool water to stop cooking. Set aside.
- To cook soba noodles: add to boiling water and stir well to separate. Cook according to package instructions. Drain. Rinse noodles under cold, running water, grabbing handfuls of noodles and moving about (this step is to wash any excess starch and to prevent gumminess and sticking). Drain well in colander. Set aside.
- Strip stems from kale and discard. Tear or roughly chop leaves into bite size pieces. Add to a large bowl. Season with a little salt. Massage kale until more tender and darker green, about 2 minutes. Set aside.
- To make dressing: combine all the dressing ingredients in a small bowl. Whisk together well.
- To cook tofu: cut tofu into small or medium cubes. Heat a large skillet over medium-high heat. Add 2 tablespoons sesame oil to pan. Carefully add the tofu, in a single layer (you may have to cook your tofu in two batches). Cook for about 5 minutes or until tofu starts to brown. Flip and cook until all sides of tofu are brown and crispy, reducing heat, if needed, to prevent burning. Add 3 tablespoons of the dressing to the pan and stir/shake tofu until fully absorbed. Season with a pinch of salt. Remove from heat.
- Assemble the noodle bowls. Distribute the soba noodles between 5 or 6 bowls. Top each bowl with some of the snap peas, kale, carrots and tofu. Spoon a little dressing over each bowl. Garnish with some scallions, cilantro and sesame seeds, if desired. Serve immediately.
Notes
-undressed soba noodles, vegetables and tofu keep well in the refrigerator for 4 days.
-store any leftover dressing in the refrigerator for 1 week.
-dry seasonings may be added to the tofu when cooking it such as: curry powder, thai spice seasonings, a BBQ seasoning blend, smoked paprika, etc.
-To make this completely gluten free, omit the soba noodles entirely and serve over brown or white rice, shirataki noodles, rice noodles or spiralized vegetables. Substitute tamari or coconut aminos for the soy sauce. 100% buckwheat noodles may be tolerated in some with gluten sensitivities. Please consult your healthcare provider.