Soba Noodles With Tofu

Soba Noodles With Tofu Recipe (page 15 and page 16) from Justin’s Hearty Recipes, a healthy post-transplant cookbook for heart/organ transplant recipients.

Soba is a Japanese buckwheat noodle traditionally served cold with dipping sauce or hot with broth. It is excellent for both summer and winter seasons. In this recipe, it is stir-fried. Tofu, also known as bean curd, is a traditional component in both East and Southeast Asian cuisine. It is a soybean product made from coagulated soy milk. It comes in different textures: from soft, firm, to extra firm. The flavor is subtle; therefore, it can be utilized in many ways.



  • 2 bundles soba noodles
  • 14 ounces firm tofu – cut into 1 inch cubes
  • knob of ginger – grated
  • 3 cloves garlic- minced
  • 1 tablespoon + 1 tablespoon sesame oil
  • 1 tablespoon + 2 tablespoons light soy sauce
  • (optional) 1 tablespoon sriracha
  • 2 tablespoons rice vinegar
  • 8 ounces mushrooms – sliced
  • 1 tablespoon + 1 tablespoon or more + 1 tablespoon light olive oil
  • garlic powder
  • green onions


  1. In a pot of boiling water, cook soba for 1½ minutes. Stir regularly. Caution to not leave soba alone as it cooks very fast. After soba is cooked, drain in a colander and rinse with cold running water to stop the cooking process. Drizzle with 1 tablespoon light olive oil. Set aside.
  2. Heat a large non-stick pan, and add 1 tablespoon or more light olive oil. Pan fry tofu to a nice golden-brown color on all sides. Make sure tofu does not stick to the pan. Set aside.
  3. Using the same non-stick pan on medium heat, add 1 tablespoon light olive oil. Sauté garlic until you can smell the aroma. Be careful not to burn the garlic, and turn the heat down to low if needed. Add sliced mushrooms, grated ginger, 1 tablespoon light soy sauce, and 1 tablespoon sesame oil. Stir well. Cook for about 5 minutes.
  4. Add soba noodles and incorporate with mushrooms. Then add tofu, 2 tablespoons light soy sauce, 1 tablespoon sesame oil, 2 tablespoons rice vinegar, 3 shakes garlic powder, and (optional) 1 tablespoon sriracha. Roughly mix. Garnish with scallions and serve.


Soba and tofu are jam-packed with protein, yet very light. They are perfect to pair with seared or steamed fish of your choice or keep it vegetarian.

Add broccoli and cilantro for more vegetables and extra flavor.

Cannot find Soba noodles? You can substitute it with whole wheat spaghetti noodles.