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Healthy Sesame Soba Noodles with Spinach and Tofu - holycowvegan.net
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5 from 3 votes

Sesame Soba Noodle Bowl with Sauteed Spinach and Tofu

A delicious and low-fat recipe for a bowl of Sesame Soba Noodles with Sauteed Spinach and Baked Tofu, all mostly free of any added fats.
Prep Time30 mins
Cook Time30 mins
Total Time30 mins
Course: Main Course/Bowl
Cuisine: Fusion
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 239kcal

Ingredients

For sesame soba noodles:

  • 8 oz soba noodles
  • 2 tablespoon white sesame seeds (lightly toasted)
  • 2 tablespoon tamari (or soy sauce)
  • 1 tablespoon maple syrup
  • 1 tablespoon sriracha (can sub chili garlic sauce for a delicious variation)
  • 1 tablespoon rice wine vinegar (or mirin, or can sub with apple cider vinegar)
  • 1 teaspoon ginger (crushed into a paste)
  • 2 cloves garlic (crushed into a paste)

For sauteed spinach

  • 1 bunch spinach (approx 8 cups chopped)
  • 1 tablespoon sesame seeds
  • 1 teaspoon vegetable oil
  • 1 tablespoon tamari (or soy sauce)
  • 1 teaspoon red pepper flakes

For the baked tofu:

  • 16 oz extra firm tofu (cut horizontally into six slices)
  • 1 teaspoon sriracha (can sub with chili garlic sauce, as for the noodles)
  • 1 tablespoon rice wine vinegar (or mirin. Can sub with apple cider vinegar)
  • 1 tablespoon maple syrup
  • 1 tablespoon tamari (or soy sauce)

Instructions

Make the soba noodles:

  • Cook the soba noodles in water until al dente. Drain.
  • In a large bowl, toss together the drained soba noodles with all the other ingredients.

Make the sauteed spinach:

  • Heat the oil in a skillet.
    Add the sesame seeds and toast for a minute. Add the red pepper flakes, stir in, and then add spinach leaves and soy sauce.
    Toss the spinach well to mix and let it cook until completely wilted and spinach is tender. It shouldn't take more than 3-5 minutes.
    Turn off the heat.

Make the baked tofu:

  • In a large bowl or dish, mix all ingredients except the tofu.
    Place the sliced tofu in the bowl and gently turn to coat the tofu with the marinade.
    Let the tofu stand in the marinade at least 30 minutes.
    Preheat the oven to 350 degrees.
    Line a baking sheet (preferably one with a rim) with aluminum foil, and coat with an oil spray.
    Place the tofu in the baking sheet, in a single layer. 
    Bake 35-45 minutes, turning over once halfway through, or until the tofu is lightly golden-brown and feels firm and chewy.
    Cut into ½-inch cubes.

Assemble the bowl:

  • To assemble the bowl, layer on the soba noodles, the spinach and the tofu. Serve hot, warm or at room temperature.

Nutrition

Serving: 205g | Calories: 239kcal | Carbohydrates: 38g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 1144mg | Potassium: 603mg | Fiber: 2g | Sugar: 5g | Vitamin A: 5418IU | Vitamin C: 18mg | Calcium: 145mg | Iron: 4mg