Elaine GordonAs a registered dietitian and an avid food enthusiast, I’ve always been on the lookout for meals that not only taste great but are also packed with nutrition. Today, I want to share with you a delicious gem from my kitchen: Sesame Soba Noodles with Tofu.
This dish hits all the right notes. It’s light, satisfying, and oh-so-easy to make. Plus, it’s a fantastic option for those warm days when you crave something fresh and flavorful.
What is Sesame Soba Noodles with Tofu?
At its core, this dish features soba noodles, a traditional Japanese noodle made from buckwheat. These noodles have a nutty flavor and a delightful chewy texture.
Paired with tofu, a fantastic plant-based protein, and a light sesame-based dressing, this dish strikes a perfect balance between health and taste. The combination of garlic, ginger, and fresh veggies adds a vibrant splash of flavor. It’s like a party for your taste buds!
Why You’ll Love This Sesame Soba Noodles with Tofu
Why should you consider adding this recipe to your repertoire? Let me break it down for you. First, it’s incredibly versatile. You can enjoy it warm or chilled, and it adapts beautifully to whatever you have in your fridge.
Not to mention, it’s packed with nutrients. Soba noodles offer protein and fiber, while tofu brings in essential amino acids.
Also, this dish caters to various dietary preferences. It’s vegan, gluten-free (if you choose the right soba noodles), and can easily be made nut-free. Just think about those summer gatherings where everyone wants something they can enjoy without worries about ingredients. This dish fits right in!
The Ingredients
Before we dive into the cooking process, let’s gather our ingredients:
- 1/2 block of firm tofu, thoroughly drained and patted dry
- 3 tbsp chili-infused sesame oil, divided
- 9 oz dried soba noodles
- 1/2 cup + 1 tbsp tamari or soy sauce
- 3 garlic cloves, minced
- 2 celery stalks, finely chopped
- 2 large carrots, julienned
- 3 green onions, chopped
- 1 tbsp rice vinegar
- 1/4 tsp grated ginger
Each ingredient plays a crucial role in building flavor and nutritional value.
Step by Step Instructions
Let’s get cooking! Here’s how to prepare this delightful dish:
Step 1: Prepare the Tofu
The first thing we need to tackle is the tofu. Start by pressing it to remove excess moisture. Simply wrap the tofu block in a clean kitchen towel, place it on a plate, and set something heavy on top. Let it rest for about 15 minutes. This step is essential for achieving a crispy texture later.
Step 2: Cook the Soba Noodles
While the tofu presses, bring a pot of salted water to boil. Once boiling, add the soba noodles. Cook them according to package instructions, usually around 4-5 minutes for al dente. Be careful not to overcook.
Drain the noodles and rinse them under cold water to stop the cooking process. Set aside in a large bowl.
Step 3: Slice the Tofu
Now that the tofu has had its time to drain, cut it into bite-sized cubes. You want them small enough to easily incorporate into the dish but large enough to hold their shape while cooking.
Step 4: Sauté the Tofu
In a large non-stick skillet, heat 1 tablespoon of chili-infused sesame oil over medium heat. Add the cubed tofu to the pan.
Let it cook without stirring for about 3-4 minutes, allowing a golden crust to form. Then flip and cook on the other side for another 3 minutes. Remove the tofu and set aside.
Step 5: Sauté the Veggies
In the same skillet, add another tablespoon of sesame oil. Toss in the minced garlic, chopped green onions, celery, and julienned carrots. Sauté them for about 5 minutes or until they begin to soften. The aroma will be heavenly.
Step 6: Combine Everything
Add the cooked soba noodles to the skillet with the sautéed vegetables. Gently toss everything together.
Next, introduce the cooked tofu back into the mix. Pour in the tamari (or soy sauce), rice vinegar, and grated ginger. Give everything a good toss so that the flavors meld well together.
Step 7: Finish it Off
Finally, drizzle the last tablespoon of sesame oil over the noodle mixture for that extra burst of flavor. If desired, you can garnish with more chopped green onions or sesame seeds before serving.
Tips & Tricks
Before you dive in, here are some handy tips to make the process even smoother:
- Use High-Quality Tofu: Firm tofu works best. Consider trying extra-firm tofu for a denser bite.
- Don’t Skip the Rinsing: Rinsing the noodles under cold water post-cooking prevents them from sticking together.
- Personalize Your Veggies: Feel free to add any veggies you have on hand. Bell peppers, snap peas, or bok choy all work beautifully.
- Spice It Up: If you enjoy some heat, throw in red pepper flakes or a drizzle of sriracha before serving.
- Make It Ahead: This dish stores well in the fridge. Make it a day ahead for even better flavor.
Can I Store Sesame Soba Noodles with Tofu?
Absolutely! This dish is perfect for meal prep. Once it cools, store it in an airtight container in the fridge. It stays good for up to 3 days. Just give it a good stir before serving, and maybe a splash of water to loosen it up if it seems a bit dry.
What Can I Serve with Sesame Soba Noodles with Tofu?
Pair these noodles with a few side dishes for a complete meal:
- Edamame: Light and protein-packed, they add a great texture.
- Cucumber Salad: A refreshing side that balances the flavors.
- Pickled Vegetables: The acidity complements the rich nutty flavors perfectly.
- Seaweed Salad: Adds an additional umami dimension to the meal.
- Miso Soup: A warm, comforting addition that brings the experience full circle.
Variations
This recipe is simply a canvas. Here are just a few ways you can play around with it:
- Peanut Sauce: Swap the sesame sauce for a creamy peanut dressing. It creates a delightful twist.
- Zucchini Noodles: Go low-carb by replacing soba noodles with spiralized zucchini.
- Chicken or Shrimp: If you’re looking for more protein beyond tofu, grilled chicken or shrimp works well too.
- Cold Noodle Salad: This dish is delicious served cold. Just let it chill in the refrigerator before serving.
- Add Nuts: Top with toasted peanuts or cashews for an extra crunch.
Sesame Soba Noodles With Tofu
Equipment
- Skillet
Ingredients
- 1/2 block of firm tofu thoroughly drained and patted dry
- 3 tbsp chili-infused sesame oil divided
- 9 oz dried soba noodles
- 1/2 cup + 1 tbsp tamari or soy sauce
- 3 garlic cloves minced
- 2 celery stalks finely chopped
- 2 large carrots julienned
- 3 green onions chopped
- 1 tbsp rice vinegar
- 1/4 tsp grated ginger
Instructions
- The first thing we need to tackle is the tofu. Start by pressing it to remove excess moisture. Simply wrap the tofu block in a clean kitchen towel, place it on a plate, and set something heavy on top. Let it rest for about 15 minutes. This step is essential for achieving a crispy texture later.
- While the tofu presses, bring a pot of salted water to boil. Once boiling, add the soba noodles. Cook them according to package instructions, usually around 4-5 minutes for al dente. Be careful not to overcook.
- Now that the tofu has had its time to drain, cut it into bite-sized cubes. You want them small enough to easily incorporate into the dish but large enough to hold their shape while cooking.
- In a large non-stick skillet, heat 1 tablespoon of chili-infused sesame oil over medium heat. Add the cubed tofu to the pan.
- Let it cook without stirring for about 3-4 minutes, allowing a golden crust to form. Then flip and cook on the other side for another 3 minutes. Remove the tofu and set aside.
- In the same skillet, add another tablespoon of sesame oil. Toss in the minced garlic, chopped green onions, celery, and julienned carrots. Sauté them for about 5 minutes or until they begin to soften. The aroma will be heavenly.
- Add the cooked soba noodles to the skillet with the sautéed vegetables. Gently toss everything together.
- Next, introduce the cooked tofu back into the mix. Pour in the tamari (or soy sauce), rice vinegar, and grated ginger. Give everything a good toss so that the flavors meld well together.
- Finally, drizzle the last tablespoon of sesame oil over the noodle mixture for that extra burst of flavor. If desired, you can garnish with more chopped green onions or sesame seeds before serving.
Notes
- Use High-Quality Tofu: Firm tofu works best. Consider trying extra-firm tofu for a denser bite.
- Don’t Skip the Rinsing: Rinsing the noodles under cold water post-cooking prevents them from sticking together.
- Personalize Your Veggies: Feel free to add any veggies you have on hand. Bell peppers, snap peas, or bok choy all work beautifully.
- Spice It Up: If you enjoy some heat, throw in red pepper flakes or a drizzle of sriracha before serving.
- Make It Ahead: This dish stores well in the fridge. Make it a day ahead for even better flavor.
Nutrition
Frequently Asked Questions
Conclusion
Sesame Soba Noodles with Tofu is a dish I can’t recommend enough. It’s a delightful interplay of flavors, a showcase of color, and a celebration of healthy eating. Whether you’re packing it for lunch or serving it at a family dinner, this dish is bound to leave everyone satisfied.
Plus, it’s quick and easy, making it a staple in my kitchen. So why not give it a try? Your taste buds might just thank you for it!
