recipes3 min read

Soba Noodles with Tofu

2026-03-02

#dinner#vegan#high-protein#quick-meals#asian

Soba Noodles with Tofu

Asian-inspired soba noodles with crispy tofu, edamame, and fresh vegetables in a savory tamari dressing.

2026-03-02 • 3 min read

Prep Time
15 min
Cook Time
10 min
Servings
4

Nutrition (per serving)

Calories: 380
Protein: 30g
Carbs: 58g
Fat: 21g

* Nutritional values are estimates

Ingredients

  • 8 oz soba noodles
  • 14 oz firm tofu, sliced into 1/4-inch pieces
  • 1 cup edamame
  • 4 carrots, julienned
  • 1 cup cucumber, julienned
  • 1 tbsp sesame oil
  • 1 tsp sesame seeds
  • 5 tbsp tamari or soy sauce
  • 1 tbsp maple syrup
  • 3 tbsp fresh squeezed orange juice
  • 1/2 tsp fresh ginger, minced

Instructions

  1. Prepare vegetables: julienne carrots and cucumber into thin slices.
  2. Slice tofu into 1/4-inch thick pieces.
  3. Bring a pot of water to boil. Add soba noodles and edamame. Cook for 4-5 minutes.
  4. Drain and rinse noodles and edamame under cold water. Set aside.
  5. Heat sesame oil in a fry pan over medium-high heat. Add tofu and cook 4-5 minutes per side until golden.
  6. For the marinade: whisk together tamari, maple syrup, orange juice, and ginger.
  7. In a large bowl, combine noodles, edamame, carrots, cucumber, and tofu.
  8. Pour marinade over everything and toss to combine.
  9. Garnish with sesame seeds before serving.
Tags: dinner, vegan, high-protein, quick-meals, asian
Recipe adapted from: Healthy, My Way by My Nguyen- modified for GI issues

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
15 min
🔥
Cook Time
10 min
🍽️
Servings
4

Nutrition per Serving

380
calories
30g
protein
58g
carbs
21g
fat

* Nutritional values are estimates

Ingredients

  • ✓8 oz soba noodles
  • ✓14 oz firm tofu, sliced into 1/4-inch pieces
  • ✓1 cup edamame
  • ✓4 carrots, julienned
  • ✓1 cup cucumber, julienned
  • ✓1 tbsp sesame oil
  • ✓1 tsp sesame seeds
  • ✓5 tbsp tamari or soy sauce
  • ✓1 tbsp maple syrup
  • ✓3 tbsp fresh squeezed orange juice
  • ✓1/2 tsp fresh ginger, minced

Instructions

  1. 1Prepare vegetables: julienne carrots and cucumber into thin slices.
  2. 2Slice tofu into 1/4-inch thick pieces.
  3. 3Bring a pot of water to boil. Add soba noodles and edamame. Cook for 4-5 minutes.
  4. 4Drain and rinse noodles and edamame under cold water. Set aside.
  5. 5Heat sesame oil in a fry pan over medium-high heat. Add tofu and cook 4-5 minutes per side until golden.
  6. 6For the marinade: whisk together tamari, maple syrup, orange juice, and ginger.
  7. 7In a large bowl, combine noodles, edamame, carrots, cucumber, and tofu.
  8. 8Pour marinade over everything and toss to combine.
  9. 9Garnish with sesame seeds before serving.

Recipe adapted from: Healthy, My Way by My Nguyen- modified for GI issues

Plant-Based Protein Bowl

This Asian-inspired noodle bowl is packed with plant protein from tofu and edamame. Soba noodles are made from buckwheat, which is actually gluten-free and rich in nutrients.

Nutritional Benefits

  • Complete plant protein: Tofu and edamame provide all essential amino acids
  • Buckwheat noodles: High in fiber and minerals
  • Fresh vegetables: Vitamins and enzymes
  • Quick and easy: Ready in 25 minutes

Modifications

  • Add greens: Toss in spinach or bok choy
  • Extra crunch: Add bell peppers or snap peas
  • Spice it up: Add sriracha or chili oil (if tolerated)
  • Different protein: Try chicken or shrimp instead of tofu
  • GI-friendly: Fresh orange juice replaces rice wine vinegar for a gentler, naturally sweet sauce

Meal Prep

This recipe is perfect for meal prep! Store components separately if you want the vegetables to stay extra crisp. The flavors develop even more after a day in the fridge.