Healthy Made Tasty. A Cancer Council website
Subscribe
Healthy Made Tasty. A Cancer Council website
Subscribe
Home > Recipes > Tofu soba noodles

Tofu soba noodles

Image of Tofu, vegetables and Soba Noodles on a large white plate with wooden chopsticks and dressing on the side for serving
(11)
Preparation time: 20 minutes
Cooking time: 5 minutes
Serves: 4
Vegetarian
,
Dairy free
,
Nut free
Image of Tofu, vegetables and Soba Noodles on a large white plate with wooden chopsticks and dressing on the side for serving
  • 3 serves of vegetables per 
  • serving
Share recipe:

Ingredients

Noodles
200g soba noodles
300g firm tofu, cut into 1cm cubes
1½ cups sugar snap peas, roughly chopped
1 cup chopped green beans
2 medium carrots, peeled cut into ribbons with a vegetable peeler
1 red capsicum, sliced
½ cup fresh coriander, chopped
¼ cup sesame seeds, toasted

Dressing
20mL reduced-salt soy sauce
1 tbsp olive oil
½ lemon, juiced
2 tsps sesame oil
2 tsps honey
2 tsps fresh ginger, grated
1 clove garlic, crushed

Savvy swaps

You can swap:

Soba noodles
Rice noodles
Sugar snap peas
Snow peas

Tips

  • Tofu provides iron. Iron helps reduce tiredness and fatigue.
  • The capsicum provides Vitamin C. Vitamin C helps you absorb iron in the tofu.
  • Tofu is a good source of protein. Protein is important for children’s growth and development.

  • You can juice the leftover lemon and freeze for later use.
  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Don’t wash before you store.
  • Leftover ginger can be stored in an airtight container in the freezer for later use. Frozen ginger can be grated straight from the freezer, no need to thaw it first.   

  • Bottled lemon juice and jarred garlic and ginger can be used to save time and money.
  • To save money try growing your own herbs, like coriander, in the garden or in pots.

Method

Step 1
Cook the soba noodles according to the directions on the packet. Drain and rinse well under cool water.

Step 2
To make the dressing, mix all ingredients in a bowl and set aside.

Step 3
Combine the noodles, tofu, sugar snap peas, beans, carrots and capsicum in a large bowl.

Step 4
Pour over the dressing and toss together.

Step 5
Scatter the coriander over the top and finish with the toasted sesame seeds.

Tips

  • Tofu provides iron. Iron helps reduce tiredness and fatigue.
  • The capsicum provides Vitamin C. Vitamin C helps you absorb iron in the tofu.
  • Tofu is a good source of protein. Protein is important for children’s growth and development.

  • You can juice the leftover lemon and freeze for later use.
  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Don’t wash before you store.
  • Leftover ginger can be stored in an airtight container in the freezer for later use. Frozen ginger can be grated straight from the freezer, no need to thaw it first.   

  • Bottled lemon juice and jarred garlic and ginger can be used to save time and money.
  • To save money try growing your own herbs, like coriander, in the garden or in pots.

Rating

3.4
(11)

Rate this recipe

You might also like

Subscribe to our updates!

Subscribe

Recipes

Healthy lunch box

Preventing cancer

Healthy tips

Resources

About us

Contact us

Donate to Cancer Council NSW

Cancer Council NSW

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

Cancer Council NSW acknowledges the traditional custodians of the land on which we live and work. We pay our respects to the elders past and present and extend that respect to all other Aboriginal and Torres Strait Islander peoples.

Aboriginal Respect Symbol designed by Marcus Lee Design for Cancer Council NSW.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

We will send this recipe to your inbox. Read our privacy collection statement first.