Fitness Recipe: Soba Noodles with Tofu and Vegetables

Fitness Recipe: Soba Noodles with Tofu and Vegetables

In today’s recipe, we will show you a perfectly balanced dish with an Asian touch. The basis is soba noodles, which work perfectly with vegetables and tofu. The combination of sweet and salty sauce, which gives the whole dish a twist, is all it takes to achieve perfection. And of course, it wouldn’t be an Asian dish without some coriander and sesame seeds. So let’s get straight to it.

Ingredients for the tofu marinade:

Ingredients for the other parts:

  • 250 g soba noodles
  • 240 g BIO tofu
  • 3 cloves of garlic
  • 2 medium sized carrots
  • 1 broccoli
  • 1 tbsp olive oil
  • approx. 5 cm piece of ginger

Ingredients for the garnish:

  • 50 ml soy sauce
  • 30 ml maple syrup
  • 15 ml lime juice
  • 15 g of sesame seeds
  • fresh coriander
Soba noodles with tofu and vegetables

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First, take the tofu, pull it out of the packaging, put it on paper towels and gently squeeze to remove excess water. Then cut into smaller cubes. Prepare a bowl in which you’ll be mixing the ingredients for the marinade – soy sauce, maple syrup and chilli sauce. Mix everything thoroughly and marinate the tofu in the mixture for at least 30 minutes. Then fry the tofu until golden in a pan with ½ tbsp of olive oil. For now, set the fried tofu aside.

Cook the soba noodles in a pot of boiling water. In the meantime, pre-heat a pan, add ½ tbsp of oil to it, and lightly fry the chopped ginger and garlic. After a while, add peeled carrot cut into thin slices, and the broccoli, cut into smaller florets. Let them fry until they are tender. If you prefer a softer consistency, you can pre-boil the broccoli and carrots in water for a few minutes before sautéing. Finally, add the marinated tofu and drained soba noodles to the fried vegetables.

Soba noodles with tofu and vegetables - Method

Mix everything and let it cook for a while so that the flavours combine. In the meantime, prepare the sauce for serving. Just mix soy sauce, maple syrup and lime juice. Pour this sauce directly over the food on your plate, sprinkle with sesame seeds and, of course, fresh coriander is a must.

Our tip: If you need some crunchy element in your meal, you can add chopped and roasted peanuts or any other type of nuts at the end.

Soba noodles with tofu and vegetables

Nutritional Value

1 serving (3 servings total)

Energy value572 kcal
Protein25 g
Cabrohydrates92 g
Fats10 g
Fibre7 g

Soba noodles are another great type of pasta that can diversify your diet. It works perfectly with vegetables, plant-based alternatives to meat, but also with animal sources of protein.

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