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track your foodSoba With Tofu Recipe
Soba with Tofu is a delicious and wholesome dish that embodies the essence of traditional Japanese cuisine with a healthy twist. Incorporating the earthy flavors of buckwheat soba noodles paired with the subtle sweetness of tofu, this dish is not only a feast for the taste buds but also a nutrient powerhouse. Packed with a balanced blend of proteins, carbs, and fats, it's designed to cater to those seeking a nutritious meal, without compromising on flavor. Whether you're looking for a light lunch option or a satisfying dinner, Soba with Tofu offers the perfect blend of taste and health benefits, making it an excellent choice for meal enthusiasts of all dietary preferences.
🌎 Japanese: Main Dish
- 🔥 Calories 400kcal
- 🍗 Protein 15g
- 🍚 Carbs 70g
- 🧈 Fat 15g
🥗 Ingredients:
- soba noodles (100g)
- spinach (30g)
- carrots, julienned (30g)
- onion (40g)
- bell peppers (30g)
- mushrooms, such as shiitake (20g)
- soy sauce (15g)
- sesame oil (10g)
- sugar (10g)
- garlic, minced (2g)
- tofu (112g)
- sesame seeds for garnish (2g)
🍳 How to cook (4 servings):
Preparation
Start by gathering all the necessary ingredients including soba noodles, tofu, spinach, carrots, onion, bell peppers, mushrooms (preferably shiitake), soy sauce, sesame oil, sugar, minced garlic, and sesame seeds for garnish.
Cooking the Soba Noodles
In a large pot of boiling water, cook the soba noodles according to the package instructions until they are just tender. Drain and rinse under cold water to stop the cooking process, then set aside.
Preparing the Vegetables and Tofu
While the soba noodles are cooking, prepare the vegetables and tofu. Julienne the carrots, slice the onion, bell peppers, and mushrooms. Cut the tofu into bite-sized pieces. In a pan, lightly sauté the vegetables and tofu with a bit of sesame oil until they are tender yet crisp.
Combining the Ingredients
In a large bowl or pan, combine the cooked soba noodles, sautéed vegetables, and tofu. Add soy sauce, sesame oil, and sugar to taste. Adjust the seasoning according to your preference. Mix well until all the ingredients are evenly coated.
Final Touches
Serve the Soba with Tofu on a plate or bowl. Garnish with minced garlic and a sprinkle of sesame seeds for an extra burst of flavor and texture. Enjoy your nutritious and delicious meal hot or cold, depending on your preference.
⭐️ Nutrition facts:
This Soba with Tofu dish is rich in dietary fiber from the buckwheat soba noodles and vegetables, providing a healthy dose of antioxidants. The tofu serves as an excellent source of plant-based protein, promoting muscle health and repair. Additionally, the sesame oil and seeds contribute healthy fats that are essential for heart health. With a balanced distribution of approximately 10-20 grams of protein, 60-80 grams of carbs, and 10-20 grams of fat, this meal is not only nutritious but also satisfying.
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