Soba Noodle Salad with Crispy Tofu
Here’s part 2 of our Asian-recipes-for-a-Mediterranean-diet series! (tongue twister moment right here!)
A nutty, tangy and savoury Soba Noodle Salad - yum!
Key elements of the Mediterranean diet usually feature a variety of plant foods – and we’ve got that right here through our vegetables, as well as the tofu, cashews, and buckwheat noodles which provide lean plant-based protein.
This recipe is not only easy and packed with flavour but also incredibly versatile! (Who doesn’t appreciate a time-saving meal like this?)
You can adjust the dressing and toppings to your liking, as long as you maintain a pleasing mix of crunch, flavour, and colour.
❗️Tip: Instead of cutting up your tofu, tear them apart! This makes them crispier and the rugged edges of the tofu can absorb flavour better.
We enjoyed putting this together and hope you will too!
THE RECIPE
SERVES 4
Ingredients
¼ head red cabbage, sliced thinly
1 red capsicum, julienned
1 Japanese cucumber, julienned
1 carrot, julienned
225g tau kwa, drained
Tau kwa
Salt
Extra Virgin Olive Oil
2 bundles buckwheat noodles (soba)
Dressing:
1 knob ginger, grated
2 large limes, juiced
½ tbsp honey
Extra Virgin Olive Oil
Soy Sauce
Sesame Oil
Garnish:
35g roasted cashews
1 tbsp black and white sesame seeds
1 bunch of spring onion, sliced
Directions
In a pot of water, boil the soba noodles according to the instructions on pack. Once cooked, rinse it under running water thoroughly to wash off the starch and to cool down the noodles.
To prepare the tau kwa, tear it apart with your hands into rough chunks of equal size. Coat with 1 tbsp extra virgin-olive oil and a pinch of salt. Cook in the air fryer for 10 mins at 180C, or until lightly browned and crispy.
In a small bowl, mix together the ingredients for the dressing. Taste and adjust the flavour to your liking.
Now, all that’s left is to assemble! Arrange the noodles and all the prepped ingredients in a large bowl, pour the dressing over, and garnish with the cashews, sesame seeds, and spring onion. Enjoy!
Notes
This dish is great eaten prepared fresh, or chilled overnight. You can also prepare a large batch to keep in the fridge for 2-3 days in an airtight container.
If you’d like to add additional protein, you can also include some canned tuna, leftover roasted chicken, or some edamame.
Nutrition
Per Serving:
Calories: 357kcal
Carbohydrates: 30g
Protein: 15g
Fat: 18g
Sugar: 6.8g
Sodium: 503.69g
Fibre: 7.1g