These soba noodle bowls with tofu are a flavor-packed summer meal. Great for weeknights, meal prep, and office lunches.
While the ingredients have stayed the same, I did streamline the process. The main update is cooking the tofu on the stove instead of in the oven. Since this is a summer recipe – cold noodles and all – the baked tofu didn’t really make sense, since the last thing I wanna do in August is let my AC and oven battle it out.
This vegan soba noodle bowl with tofu and sesame dressing is satisfying yet light. Plus, it’s great for meal prep, since the noodles get a chance to absorb the dressing and arguably become even more delicious in the days ahead.
What’s In This Soba Bowl
This healthy vegetarian meal has four elements: cold soba (i.e. buckwheat noodles), pan-fried marinated tofu, a simple ginger dressing, and raw cucumbers. The sauce coats the noodles in salty tanginess, which contrasts perfectly with the soy-maple tofu.
Psst… wanna keep the Japanese vibes going? Make this sesame garlic edamame next!
Key Ingredients + Substitutions
- Soba Noodles: Soba are Japanese buckwheat noodles. Some versions are 100% buckwheat – and thus gluten-free – while others have some wheat. If you can’t find soba, use brown rice noodles, or any other type of noodle you have (lo mein, ramen, udon, etc.).
- Tofu: Go for “extra firm” or “super firm” here.
- Cucumbers: Cold noodles and cucumbers are a classic combo, but feel free to add other crunchy veggies, like carrots, bell peppers, or even blanched broccoli. I also like to top this bowl with kimchi.
- Peanuts: If you have an allergy, garnish with toasted sesame seeds.
- Soy Sauce: To keep this dish entirely gluten-free, substitute with tamari.
- Scallions: I love the pepperiness they add, but feel free to sub with cilantro or basil.
How to Make Soba Noodle Bowls
Find complete instructions with ingredient amounts in the recipe card below.
Step 1: Marinate the Tofu
Start by pressing your tofu (complete instructions in the recipe card below). Then cube it up, and toss with soy sauce, maple syrup, and black pepper. Set aside for 10 minutes.
Step 2: Cook the Tofu
Pan-fry the tofu in a non-stick skillet over medium heat for about 8 minutes. Watch it carefully and flip often since it can burn easily.
Step 3: Make the Dressing
While the tofu cooks, make the dressing by whisking together fresh garlic and ginger, soy sauce, sesame oil, and seasoned rice vinegar.
Step 4: Boil the Noodles + Assemble the Bowls
Boil the soba according to package directions; do not overcook, as they will become sticky and gummy. When they’re done, drain and rinse the noodles under cold running water. Rinsing not only makes them cold, but also washes off excess starch and prevents them from sticking together.
Lastly, toss the noodles with the dressing, cucumbers, scallions, and peanuts, and top with the tofu.
Make-Ahead Tips
This soba tofu bowl is perfect for meal prep since the noodles get even tastier the next day. And, it’s great for taking to work/school – you don’t even have to heat it up. The dressed noodles and cooked tofu will both keep in the fridge for up to 4 days.
More Summer Favorites…
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.
The Full Recipe
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Soba Noodle Bowls with Tofu
- Prep Time: 25 mins
- Cook Time: 25 mins
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Japanese/American
- Diet: Vegan
Description
This vegan soba bowl with tofu is a flavor-packed summertime meal. Great for weeknights, meal prep, and office lunches.
Ingredients
For the Tofu and Noodles
- One 14-ounce block extra firm tofu* (see note below)
- 1 tablespoon soy sauce or tamari
- 1 tablespoon maple syrup or honey
- 1/4 teaspoon freshly ground black pepper
- About 1 tablespoon neutral oil, like avocado or refined coconut
- One 8-ounce package dry soba noodles (or any other noodles)
- 2 small cucumbers (preferably Persian), thinly sliced
- 1/3 cup chopped roasted unsalted peanuts*
- 2 scallions, white and green parts, thinly sliced
For the Dressing
- 1-inch knob fresh ginger, peeled and finely minced (about 1 tablespoon)
- 1 small garlic clove, crushed, grated, or finely minced
- 3 tablespoons soy sauce or tamari
- 1 1/2 tablespoons seasoned rice vinegar
- 1 tablespoon toasted sesame oil
Instructions
- Place the tofu in a tofu press, or: place it on a plate, then top with another plate or cutting board, and weigh it down with something heavy, like a couple of cans, to squeeze out as much water as possible. Set aside for 15 minutes, periodically draining off the excess water.
- Cut the tofu into 1-inch cubes and place in a medium bowl. Drizzle with 1 tablespoon each soy sauce and maple syrup, and the black pepper. Toss to coat. Set aside for 10 minutes.
- In a large non-stick skillet over medium heat, heat enough oil to lightly coat the bottom. Add the tofu in a single layer and cook until it forms a brown crust, about 2 minutes; watch it carefully since it can burn quickly. Brown the tofu on most sides, cooking it for about 8 minutes total.
- Meanwhile, bring a medium pot of water to a boil for the noodles.
- While you wait for the water, make the dressing by whisking all the dressing ingredients together in a bowl large enough to accommodate the noodles later.
- Cook the noodles according to package directions (being careful not to overcook), then drain and rinse thoroughly under cold running water, separating the strands with your hands to wash off any remaining starch.
- Transfer the noodles to the bowl with the dressing, and add cucumbers, and most of the scallions and peanuts. (I like to toss with my hands to prevent the noodles from breaking.)
- To serve, divide the noodles among 4 bowls and top with the tofu. Garnish with the remaining peanuts and scallions.
Notes
- If you have “super firm” tofu, skip the pressing step.
- If you don’t have peanuts – or have an allergy – garnish with sesame seeds instead.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 520
Kris says
This was a really easy recipe. We loved the tofu and dressing especially. Thank you!
Alexandra Shytsman says
You’re welcome! Glad it worked out for you 🙂
Deidre says
This was tasty! Even though it was was easy, I sure did dirty up a lot of dishes. But will def do it again. If anyone still has a salad shooter, it was great to thinly slice the cucumbers.
Alexandra says
Thank you for the feedback! Glad you enjoyed the recipe 🙂