{"id":392140,"date":"2022-09-13T18:41:00","date_gmt":"2022-09-13T16:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392140"},"modified":"2022-09-12T19:05:15","modified_gmt":"2022-09-12T17:05:15","slug":"fitness-recipe-soba-noodles-with-tofu-and-vegetables","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/","title":{"rendered":"Fitness Recipe: Soba Noodles with Tofu and Vegetables"},"content":{"rendered":"\n<p>In today&#8217;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&#8217;t be an Asian dish without some coriander and sesame seeds. So let&#8217;s get straight to it.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ingredients for the tofu marinade:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>20 ml soy sauce<\/li><li>20 ml <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maple syrup<\/a><\/li><li>\u00bd tsp chili sauce<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ingredients for the other parts:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>250 g soba noodles<\/li><li>240 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO tofu<\/a><\/li><li>3 cloves of garlic<\/li><li>2 medium sized carrots<\/li><li>1 broccoli<\/li><li>1 tbsp <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olive oil<\/a><\/li><li>approx. 5 cm piece of ginger<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ingredients for the garnish:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>50 ml soy sauce<\/li><li>30 ml <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maple syrup<\/a><\/li><li>15 ml lime juice<\/li><li>15 g of sesame seeds<\/li><li>fresh coriander<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-ingr-soba.png\" alt=\"Soba noodles with tofu and vegetables\" class=\"wp-image-391915\" title=\"Soba noodles with tofu and vegetables\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-ingr-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-ingr-soba-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"56833,63664,56566,56392,53185,53113,67696,53080,37864,37876,37870 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Method:<\/strong><\/h3>\n\n<p><div class=\"FFpbKc\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">First, take the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a>, pull it out of the packaging, put it on paper towels and gently squeeze to remove excess water.<\/span><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Then cut into smaller cubes.<\/span><\/span> Prepare<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\"> a bowl in which you&#8217;ll be mixing the ingredients for the marinade &#8211; <strong>soy sauce, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maple syrup<\/a> and chilli sauce<\/strong>.<\/span><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Mix everything thoroughly and marinate the tofu in the mixture for at least 30 minutes.<\/span><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Then fry the tofu until golden in a pan with <strong>\u00bd tbsp<\/strong> of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>olive oil<\/strong><\/a>.<\/span><\/span> For now, s<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">et the fried tofu aside.<\/span><\/span><\/div><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Cook the<strong> soba noodles<\/strong> in a pot of boiling water. In the meantime, pre-heat a pan, add <strong>\u00bd tbsp of oil<\/strong> to it, and lightly fry the chopped <strong>ginger and garlic<\/strong>. After a while, add peeled <strong>carrot<\/strong> cut into thin slices, and the <strong>broccoli<\/strong>, 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 saut\u00e9ing. Finally, add the <strong>marinated tofu and drained soba noodles<\/strong> to the fried vegetables.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-proces-soba.png\" alt=\"Soba noodles with tofu and vegetables - Method\" class=\"wp-image-391932\" title=\"Soba noodles with tofu and vegetables - Method\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-proces-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-proces-soba-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<p>Mix everything and let it cook for a while so that the flavours combine. In the meantime, prepare the sauce for serving. Just mix <strong>soy sauce, maple syrup and lime juice<\/strong>. Pour this sauce directly over the food on your plate, sprinkle with <strong>sesame seeds<\/strong> and, of course, <strong>fresh coriander<\/strong> is a must.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Our tip:<\/strong> If you need some crunchy element in your meal, you can add chopped and roasted <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanuts<\/a> or any other type of nuts at the end.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-hotovo-soba.png\" alt=\"Soba noodles with tofu and vegetables\" class=\"wp-image-391947\" title=\"Soba noodles with tofu and vegetables\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-hotovo-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-hotovo-soba-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional Value<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>1 serving (3 servings total)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">572 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cabrohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>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.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Feel free to share <strong>your creations<\/strong> with us on social networks using <strong>#gymbeamcom<\/strong>.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>In today&#8217;s recipe, we finished the soba noodles with a delicious sauce that every lover of Asian cuisine will enjoy. Thanks to the tofu, the dish has a plenty of protein and the vegetables will take care of the fibre.<\/p>\n","protected":false},"author":16,"featured_media":391983,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8484,8485,8486,8476,87],"tags":[8168,9178,9066,8264,7643],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392140","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vegan-fitness-recipes","8":"category-vegetarian","9":"category-gluten-free","10":"category-main-dishes","11":"category-fitness-recipes","12":"tag-carrot","13":"tag-high-protein-recipes","14":"tag-sesame-seeds","15":"tag-tofu-2","16":"tag-vegetables","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recipe: Soba Noodles with Tofu and Vegetables - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Buckwheat soba noodles with vegetables and tofu are topped with a sauce with a hint of sweetness. Coriander and sesame bring this dish to perfection.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recipe: Soba Noodles with Tofu and Vegetables - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Buckwheat soba noodles with vegetables and tofu are topped with a sauce with a hint of sweetness. Coriander and sesame bring this dish to perfection.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-13T16:41:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/featured-soba.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Malkov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Malkov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\"},\"author\":{\"name\":\"Simona Malkov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/89c2579f44319912b24e3715ab709398\"},\"headline\":\"Fitness Recipe: Soba Noodles with Tofu and Vegetables\",\"datePublished\":\"2022-09-13T16:41:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\"},\"wordCount\":448,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/featured-soba.png\",\"keywords\":[\"carrot\",\"high-protein recipes\",\"sesame seeds\",\"tofu\",\"vegetables\"],\"articleSection\":[\"Vegan\",\"Vegetarian\",\"Gluten-Free\",\"Main Dishes\",\"Fitness recipes\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/\",\"name\":\"Fitness Recipe: Soba Noodles with Tofu and Vegetables - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/featured-soba.png\",\"datePublished\":\"2022-09-13T16:41:00+00:00\",\"description\":\"Buckwheat soba noodles with vegetables and tofu are topped with a sauce with a hint of sweetness. 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