Soba Noodles with Tofu

Soba Noodles with Tofu Recipe from Japan | Ingredients: soba, tofu, nori, green onions, sesame seeds

Region / culture: Japan | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Soba noodles with tofu is a delicious and nutritious dish that combines the earthy flavors of tofu with the nutty taste of buckwheat noodles. This recipe is perfect for a quick and easy weeknight meal that is sure to satisfy your cravings for Asian cuisine.

History

Soba noodles have been a staple in Japanese cuisine for centuries. Made from buckwheat flour, these noodles are known for their nutty flavor and chewy texture. Tofu, on the other hand, has been a popular source of protein in Asian cuisine for thousands of years. When combined, these two ingredients create a harmonious and flavorful dish that is loved by many.

Ingredients

1 (8 oz (227 g)) package of uncooked soba (buckwheat noodles)
0.25 cup of low-sodium soy sauce
2 tsp of granulated sugar
3 tbsp of mirin (sweet rice wine)
1 (16 oz (454 g)) can of fat-free, low-sodium chicken broth
1 lb (454 g) of soft tofu, drained and cut into 0.5 inch cubes
0.25 cup of finely chopped nori (roasted seaweed, about 1 sheet)
0.25 cup of thinly sliced green onions
2 tsp of toasted sesame seeds

How to prepare

Cook the noodles according to the package directions, omitting salt and fat. Drain them well.
While the noodles are cooking, combine soy sauce, sugar, mirin, and broth in a medium saucepan. Bring the mixture to a boil. Pour it into a bowl, cover it, and place it in the freezer for about 8 minutes.
Place 0.75 cup of noodles in each of 4 shallow bowls. Divide the tofu evenly among the bowls. Ladle 0.5 cup of broth into each bowl. Sprinkle each serving with 1 tbsp of nori, 1 tbsp of onions, and 0.5 tsp of sesame seeds.
Nutrition data per serving: Calories 322 (13 percent from fat), fat 4.7 g (saturated 0.7 g, monounsaturated 0.9 g, polyunsaturated 2.5 g), protein 16.9 g, carbohydrates 47.3 g, fiber 3.3 g, cholesterol 0 mg, sodium 811 mg, calcium 146 mg

Variations

Add some sliced mushrooms or bell peppers for extra flavor and texture.
Use vegetable broth instead of chicken broth for a vegetarian option.
Top with a drizzle of sriracha or chili oil for a spicy kick.

Cooking Tips & Tricks

Be sure to drain the tofu well before cutting it into cubes to remove excess water.

- Toasting the sesame seeds before sprinkling them on top of the dish will enhance their flavor.

- For a gluten-free option, use tamari instead of soy sauce.

Serving Suggestions

Serve soba noodles with tofu with a side of steamed vegetables or a fresh salad for a complete meal. Garnish with extra green onions and sesame seeds for added flavor.

Cooking Techniques

Boil the noodles until they are al dente for the best texture.

- Be sure to freeze the broth mixture for a few minutes to help cool it down quickly.

Ingredient Substitutions

Use tamari instead of soy sauce for a gluten-free option.

- Substitute mirin with a mixture of rice vinegar and sugar for a similar flavor profile.

Make Ahead Tips

You can prepare the broth mixture and tofu in advance and store them in the refrigerator until ready to assemble the dish. Cook the noodles just before serving for the best texture.

Presentation Ideas

Serve soba noodles with tofu in individual bowls for a beautiful presentation. Garnish with a sprinkle of sesame seeds and a drizzle of soy sauce for an extra pop of flavor.

Pairing Recommendations

Pair this dish with a side of steamed edamame or a cucumber salad for a light and refreshing meal. A glass of green tea or sake would also complement the flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the dish until heated through, adding a splash of broth if needed to prevent the noodles from drying out.

Nutrition Information

Calories per serving

Each serving of soba noodles with tofu contains approximately 322 calories. This makes it a satisfying and filling meal that won't weigh you down.

Carbohydrates

Each serving of soba noodles with tofu contains approximately 47.3 grams of carbohydrates. The buckwheat noodles provide a good source of complex carbohydrates, which can help provide sustained energy throughout the day.

Fats

With only 4.7 grams of fat per serving, soba noodles with tofu is a low-fat dish that can fit into a healthy diet. The majority of the fat comes from the sesame seeds and tofu, which are both sources of heart-healthy fats.

Proteins

This dish is a good source of protein, with each serving containing 16.9 grams. Tofu is a complete protein, meaning it contains all nine essential amino acids that the body needs to function properly.

Vitamins and minerals

Soba noodles with tofu is rich in calcium, with each serving providing 146 milligrams. Calcium is essential for strong bones and teeth, as well as proper muscle function.

Alergens

This recipe contains soy and wheat in the form of tofu and noodles. It may not be suitable for those with soy or gluten allergies.

Summary

Soba noodles with tofu is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, and essential vitamins and minerals. It is a healthy and delicious option for a quick and easy meal.

Summary

Soba noodles with tofu is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. With a good balance of carbohydrates, fats, proteins, and essential vitamins and minerals, this dish is a healthy and satisfying option for any occasion. Enjoy the nutty flavors of buckwheat noodles and the creamy texture of tofu in this flavorful Asian-inspired dish.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was browsing through a cookbook that I had picked up at a thrift store. As I flipped through the pages, a recipe for Soba Noodles with Tofu caught my eye. Intrigued by the combination of flavors and textures, I decided to give it a try.

I gathered all the ingredients I needed - soba noodles, tofu, soy sauce, ginger, garlic, and scallions. As I started cooking, the aroma of the ingredients filled my kitchen, bringing back memories of my travels to Japan many years ago. I remembered the vibrant street markets, the bustling izakayas, and the delicious food that I had tasted.

As the dish started to come together, I couldn't help but feel a sense of excitement. The noodles cooked to perfection, the tofu sizzled in the pan, and the sauce thickened and clung to every bite. I knew that this recipe was going to be a hit.

I served the Soba Noodles with Tofu to my family that evening, and their reactions were priceless. My husband took one bite and exclaimed, "This tastes just like the noodles we had in Kyoto!" My children, who were usually picky eaters, devoured their plates and asked for seconds.

From that moment on, Soba Noodles with Tofu became a staple in our household. I would make it for special occasions, for weeknight dinners, and even for potlucks with friends. Each time I cooked it, I would remember the day I found the recipe and how it had brought a taste of Japan into our home.

Over the years, I have made some tweaks to the original recipe, adding my own twist with a dash of sesame oil or a sprinkle of toasted sesame seeds. I have also shared the recipe with friends and family, who have all fallen in love with its simple yet flavorful taste.

As I look back on that fateful day when I discovered the recipe for Soba Noodles with Tofu, I am grateful for the culinary journey it has taken me on. It has allowed me to explore new flavors, learn about different cooking techniques, and most importantly, share the joy of good food with the ones I love.

So, the next time you're looking for a delicious and satisfying meal, give Soba Noodles with Tofu a try. Who knows, it might just become a favorite in your household too. Bon appétit!