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Vegetarian, Meal soups and plant based

Soba noodles with tofu and crunchy vegetables

Soba noodles with tofu and crunchy vegetables is a vegetarian dish for 4, ready in 30 minutes, rated easy, at about €2.50 per person. The trick is cooking the cabbage and carrots over high heat so they stay crunchy, and rinsing the noodles in cold water right after cooking so they don't clump together.

Stir fried soba noodles with tofu, cabbage, and crunchy carrots, tossed in a sesame sauce.

Soba noodles with tofu and crunchy vegetables
Total time
30 min
Difficulty
Easy
Cost per person
€2.50
Calories per person
820 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer, Fall

Here, pan seared tofu brings a crisp edge and a soft center, while the julienned cabbage and carrots keep their bite thanks to a quick stir fry over high heat. The tahini, sesame, and soy sauce dressing coats the soba noodles in something creamy and savory, without ever weighing the dish down.

This is the kind of meal you make on a weeknight when you want something light but still filling, without giving up on flavor. Easy to pull off in 30 minutes, it works just as well for a solo dinner as it does for a meal shared between adults who like bold Asian flavors.

The ingredients

4 people

Pantry

  • Soba noodlesoften in the pantry 300 g
  • Soy sauceoften in the pantry 4 tbsp
  • Tahinioften in the pantry 2 tbsp
  • Rice vinegaroften in the pantry 1 tbsp
  • Sunflower oiloften in the pantry 3 tbsp
  • Sesame seedsoften in the pantry 2 tbsp

Dairy

  • Firm tofu 300 g

Fruits and vegetables

  • White cabbage 250 g
  • Carrot 2
  • Scallion 4
  • Garlic 2 cloves

Allergens Gluten, Soy, Sesame, Peanuts

The step by step recipe

  1. Cook the soba noodles in boiling water, then rinse them in cold water and drain. 5 min

    Watch the cooking time closely, they go from firm to mushy in about a minute.

  2. Whisk together the tahini, soy sauce, vinegar, crushed garlic, and a little warm water to make the sauce.

    Whisk well, it should turn smooth and creamy.

  3. Cut the tofu into cubes and brown it in the oil in a skillet. 8 min

    Let it sit undisturbed for a few minutes so it forms a crust.

  4. Add the cabbage, julienned carrots, and scallions, and stir fry over high heat. 5 min

    Thin cuts and high heat keep the vegetables crunchy.

  5. Pour in the noodles and sauce, toss together, and sprinkle with sesame seeds.

    Serve right away, the sauce thickens as it cools.

Our tips to get it right

  • Cut the vegetables into thin, even pieces before you start cooking, the high heat stir fry moves fast and you won't have time to adjust sizes mid way.
  • Make the sauce while the noodles cook, it needs a few minutes to rest so the flavors come together.
  • Use a wide skillet or wok so the tofu actually browns instead of steaming in its own moisture.

The variations

  • Swap the white cabbage for napa cabbage or bean sprouts for a different kind of crunch.
  • For a spicier version, stir a splash of chili sauce or some grated fresh ginger into the dressing.
  • To save time, grab pre shredded vegetables from the produce section and jump straight to the cooking step.

What to serve it with

  • A bowl of miso soup to start
  • Edamame for snacking
  • Iced green tea

Storage

Keeps for 2 days in the refrigerator in an airtight container. It doesn't freeze well, the noodles and crunchy vegetables lose their texture. Reheat in a skillet over high heat for a few minutes, adding a splash of water if the sauce needs loosening up.

Questions about this dish

Can you use something other than tofu?

Yes, tempeh or scrambled eggs work well if you want to keep the dish vegetarian. Sauteed chicken or shrimp also work if you're not aiming for a plant based version.

Can you make the sauce ahead of time?

Yes, it keeps for 2 days in the fridge in a sealed jar. Let it sit at room temperature for a bit before using and whisk it again, since it thickens as it cools.

How do you keep soba noodles from sticking together?

Rinse them in cold water right after cooking to wash off the surface starch. You can also toss them with a little oil before setting them aside.

What can you use instead of tahini?

Peanut butter makes an equally creamy sauce, with a slightly different flavor. Use the same amount and adjust the warm water to get the right texture.

How long does it take to make soba noodles with tofu and crunchy vegetables?

Count 30 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in soba noodles with tofu and crunchy vegetables?

About 820 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does soba noodles with tofu and crunchy vegetables cost?

About €2.50 per serving, or €10.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, soy, sesame, peanuts. Always check the labels of the products you buy.

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