These sesame and ginger tofu soba noodle bowls come together in under 30 minutes and make for a great healthy weeknight dinner or quick lunch! Not only are they vegan, but they are low FODMAP friendly as well! Soba noodles are typically made with buckwheat flour which is safe to eat if following a low FODMAP diet. Some types of soba noodles, however, still use some wheat flour as well. This is still okay to eat on a low FODMAP diet, but in smaller quantities, so if you are following a very strict low FODMAP diet, be sure to check your packaging! These King Soba noodles are 100% buckwheat if you need help finding some.
As many of you know, we are actively trying to reduce the amount of meat, especially red meat, that we consume after reading this NY times article about the detrimental effects of meat consumption on the environment! This has been a hard goal, as both of us grew up in very meat-centric households. Part of this process involves getting used to cooking with ingredients we are not familiar with. Growing up, we cooked tofu a couple times when attempting Pad Thai at home, but often felt it lacked flavor and opted to leave it out, using chicken instead. What I’ve come to realize is that a simple marinade can tofu from bland to next level.
In this recipe, we use a combination of maple syrup, soy sauce, ginger, and sesame oil to flavor the tofu before pan frying. I recommend a few hours to marinate, if possible! Once your tofu has marinated, the remainder of the dish comes together super quickly. Simply boil your soba noodles according to package instructions and drain. We opt for a dressing with more of the flavors from the tofu marinade – sesame oil and soy sauce. We also add a bit of Sambal for a spicy kick. Toss the noodles in the dressing. Then, add in your favorite vegetables. I prefer cucumbers and carrots for some crunch. Then top off with some herbs. We prefer cilantro and green onions and some crushed peanuts for good measure.
I’m hoping we can slowly continue integrating more plant based recipes into our blog. We still love the occasional burger (hello Memorial Day), but we’re learning to enjoy in moderation. Hope you enjoy this simple tofu soba noodle bowl and maybe get your family eating more plant based meals as well!
If you liked this recipe, you might also like this more basic soba noodle salad recipe.
Sesame Ginger Tofu Soba Noodle Bowls
Ingredients
Sesame Ginger Tofu
- 12 ounces Extra-firm Tofu Drained and cut into cubes
- 1 Tablespoon Maple Syrup
- 2 Tablespoons Soy Sauce
- 1 Teaspoon Ginger Grated
- 1 Tablespoon Sesame Oil
- 1/4 Cup Cornstarch
- 2 Tablespoons Canola Oil
Soba Noodle Bowl
- 6 Ounces Soba Noodles About 2 individual portions
- 2 Tablespoons Soy Sauce
- 2 Tablespoons Sesame Oil
- 1.5 Tablespoons Mirin
- 1.5 Tablespoons Sambal Oelek or other chili paste
- 1 Medium Cucumber Sliced thinly
- 2 Medium Carrots Sliced thinly
- 1 Bunch Green Onions Diced
- 2 Tablespoons Cilantro Chopped
- 2 Tablespoons Peanuts Chopped or crushed
Instructions
Sesame Ginger Tofu
- Combine the ingredients for the tofu marinade in a large bowl or zip lock and mix well to combine.
- Add your diced tofu and marinate for at least 30 minutes or overnight.
- Remove the tofu from the marinade and pat dry.
- Toss in cornstarch, tapping off any excess.
- Heat canola oil over medium-high heat. Sear tofu on each side until slightly golden brown. Remove and set aside while you prep the remaining ingredients.
Soba Noodle Bowls
- Cook soba noodles according to package instructions, usually boil about 3-5 minutes then immediately drain under cold water.
- While the soba noodles are cooking, mix together the ingredients for the dressing (soy sauce, mirin, Sambal Oelek, and sesame oil.
- Top the soba noodles with your seared tofu, sliced cucumbers, and carrots. Add green onions, cilantro, and peanuts for garnish before drizzling with the dressing.