Meatless Monday: Soba Noodle Bowl with Tofu

Meatless Monday: Soba Noodle Bowl with Tofu

By Gail Watson, Contributing blogger 

This week’s meatless meal is a traditional Asian dish with soba noodles. Made from buckwheat flour, soba noodles are a good source of protein and fiber. Tofu is a healthy plant based source of protein, but it can be substituted with shrimp, if desired. This flavorful dish comes together very quickly, and leftovers can be enjoyed cold the next day.

Preparation time: 10 minutes
Cooking time: 22 minutes

Serves: 4

8 ounces dried soba noodles
2 tablespoons toasted sesame oil
1 14-ounce package of firm tofu
Cooking Spray
4 tablespoons low sodium soy sauce
4 tablespoons rice vinegar
1 tablespoon mirin
1 teaspoon canola oil
2 cloves garlic, minced
8 ounces shiitake mushrooms, sliced
4 ounces snow pea pods
1 cup scallions, sliced (about 6 stalks)

Fill a large pot with water and bring to the boil. Add the soba noodles and cook until tender, about 10 minutes. Drain the noodles, and then transfer them to a large bowl and toss with the sesame oil. Set aside.

Remove the tofu from the package and drain well. Slice into 8 even slices. Heat a grill pan on high heat and spray with cooking spray. Grill tofu slices until golden, about 2 minutes on each side and reserve. Alternatively saute in a skillet with cooking spray.

In a small bowl combine the soy sauce, rice vinegar and mirin and set aside.

In a sauté pan warm the canola oil over medium heat. Add the garlic and cook 2 minutes to release the flavor. Add the mushrooms and sauté for 3 minutes, then add the snow peas and half of the scallions and cook for one minute.

Gently stir in the soy sauce mixture and toss with the vegetables for one minute then remove from the heat.

To serve divide the noodles, tofu and mushroom mixture between 4 bowls. Top with the remaining scallions.

Nutrition Information (per serving)
Calories: 400; Protein: 22 grams; Total Fat: 16 grams; Sat Fat: 2 grams; Cholesterol: 0 grams; Carbohydrates: 44 grams, Sodium: 310 milligrams

  • Mushrooms Canada
    Posted at 09:25h, 29 April Reply

    Such a beautiful recipe! I love the inclusion of shiitake mushrooms and the earthy flavours they would give this dish. Thanks for sharing!!


  • Alexandra @ Delicious Knowledge
    Posted at 14:17h, 29 April Reply

    Yum! Looks delicious, love the addition of mushrooms in a noodle bowl. Perfect MM dinner 🙂

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  • Lynne McMillan
    Posted at 01:32h, 07 May Reply

    This dish looks nice and easy to prepare. I love tofu and other soy bean kind of dishes. It is because it is crunchy and good substitue for other ingredients. I have only tried yaki soba so I guess soba noodle is worthy to try. Where can I buy the soba noodle? And is there an available substitute for this noodle?

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