Vegan Soba Noodle & Tofu Salad with Miso Dressing
Quick, easy, and vegan! A flavourful dish with Japanese-inspired ingredients, healthy and ready in just 30 minutes. Perfect for any meal!
Servings: 4
Calories: 300kcal
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Equipment:
- Large Frying Pan A high-quality pan is essential for achieving even caramelization on the tofu and stir-frying the mangetout.
- Whisk or Small Blender Needed to create a smooth, emulsified miso dressing. A small blender is particularly useful if peanut butter or tahini is used.
- Measuring Scale Ensures precise measurements for the ingredients, especially for the dressing and tofu preparation.
- Tongs Helps flip tofu slices carefully without breaking them during cooking.
Ingredients:
Ingredients for salad:
- 170 g soba noodles
- 280 g extra-firm tofu - block cut into 5 slices
- 100 g mangetout
- 125 g carrots - peeled and cut julienne
- 1 small red pepper - cut julienne
- 30 g spring onion - thinly sliced
- 3 tbsp sweet soy sauce - use less if using regular soy sauce
- 3 tbsp vegetable oil
- 1 tsp sesame seeds - toasted for garnish
Ingredients for dressing:
- 30 g miso paste
- 10 g peanut butter - use nut-free peanut butter or tahini instead
- 40 g sweet chilli sauce
- 1/2 lime juice
- 2 tbsp vegetable oil
Instructions:
- Cook the Soba Noodles: Boil the noodles as instructed on the packet, using a large pot with plenty of water to prevent sticking. Make sure you watch it closely as they like to stick together and boil over. When ready, blanch in cold water, drain and leave covered on the side.
- Prepare the Tofu: Slice the tofu block vertically into five parts. Heat the oil in the frying pan over high heat and sear the tofu on each side until golden brown. Reduce the heat and add sweet soy sauce to coat the tofu on each side, being careful not to burn it. Sweet soy sauce is thicker and caramelises better, if it's not available, mix regular soy sauce with sweet chilli sauce or honey as a substitute. When ready, place the tofu aside and once it cools down, cut into 1cm cubes.
- Stir-Fry the Mangetout: Stir-fry mangetout on a hot frying pan with 1 tbsp of vegetable oil for 90 seconds and place aside to cool down.
- Make the Miso Dressing: Whisk all the dressing ingredients together or blend until smooth.
- Assemble the Salad: Toss everything together and garnish with toasted sesame seeds. Serve and enjoy!
Nutrition:
Serving: 230g | Calories: 300kcal | Carbohydrates: 36g | Protein: 16g | Fat: 12g | Saturated Fat: 1.8g | Polyunsaturated Fat: 5.7g | Monounsaturated Fat: 4.4g | Sodium: 144mg | Potassium: 502mg | Fiber: 6g | Sugar: 7.8g | Vitamin A: 1578IU | Vitamin C: 63mg | Calcium: 180mg | Iron: 3.5mg
