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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
(10)
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
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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

3.2
(10)

Rate this recipe

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