Soba Tofu And Vegetable Stir Fry Recipes

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TOFU STIR FRY RECIPE BY TASTY



Tofu Stir Fry Recipe by Tasty image

Here's what you need: garlic, fresh ginger, honey, sriracha, lime juice, reduced sodium soy sauce, extra firm tofu, sesame oil, sliced white onion, sliced carrot, sliced red bell pepper, edamame, soba noodle, sesame seed, green onion

Provided by Kahnita Wilkerson

Categories     Lunch

Yield 2 servings

Number Of Ingredients 15

4 cloves garlic, minced, divided
2 teaspoons fresh ginger, grated
1 tablespoon honey
1 teaspoon sriracha
¼ cup lime juice
¼ cup reduced sodium soy sauce
1 block extra firm tofu
2 tablespoons sesame oil
1 cup sliced white onion
1 cup sliced carrot
1 cup sliced red bell pepper
½ cup edamame, frozen, thawed
3 cups soba noodle, cooked
1 tablespoon sesame seed
green onion, chopped, to serve

Steps:

  • In a medium bowl, mix together 2 cloves of garlic, the ginger, honey, Sriracha, lime juice, and soy sauce. Set aside.
  • Wrap the tofu in a dish towel, then place a plate on top. Let drain for 10-15 minutes, then remove the plate, unwrap the tofu, and slice into cubes.
  • In a wok or large frying pan, heat the sesame oil over medium heat. Add the tofu and pan fry for 5-7 minutes, stirring occasionally.
  • Add the remaining 2 cloves of minced garlic and the onion and stir until softened, about 1 minute.
  • Add the carrot, bell pepper, and edamame and cook, stirring occasionally, until tender, 2-3 minutes.
  • Add the soba noodles, reserved sauce, and sesame seeds. Cook for 1-2 minutes, stirring occasionally, until warmed through. Remove the pan from the heat.
  • Garnish with green onions, if desired.
  • Enjoy!

Nutrition Facts : Calories 1288 calories, Carbohydrate 214 grams, Fat 26 grams, Fiber 17 grams, Protein 47 grams, Sugar 48 grams

SOBA NOODLES WITH SHIITAKES, BROCCOLI AND TOFU



Soba Noodles With Shiitakes, Broccoli and Tofu image

Soba noodles are Japanese, not Chinese, but I love using them in Chinese stir-fries. They have a wonderful nutty flavor, and buckwheat has a lot going for it nutritionally - it is a good source of manganese, copper and magnesium, and it is also high in phytonutrients. To make a quick vegetable stock, simmer the shiitake mushroom stalks in a small amount of water for about 20 minutes.

Provided by Martha Rose Shulman

Time 20m

Yield Serves 4 to 6

Number Of Ingredients 16

1/2 cup chicken or vegetable stock
1 tablespoon rice wine or dry sherry
1 tablespoon soy sauce (more to taste)
1/2 teaspoon sugar
Salt to taste
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 to 1/2 teaspoon red pepper flakes, or 1 to 2 serrano or Thai chiles, minced
8 ounces soba noodles
2 teaspoons sesame oil
1/2 pound baby broccoli
2 tablespoons grapeseed oil, peanut oil, sunflower oil or canola oil
1/2 pound tofu, cut in dominoes or small dice
6 ounces fresh shiitake mushrooms, stemmed (discard stems or use for stock), caps sliced
1 bunch scallions, thinly sliced, dark green parts separated
1/2 cup coarsely chopped cilantro

Steps:

  • Combine stock, soy sauce, rice wine or sherry, sugar and salt to taste in a small bowl. Stir until sugar and salt dissolve. Combine garlic, ginger, and pepper flakes or minced chile in another bowl.
  • Bring a large saucepan or pot of water to a boil, add salt to taste and baby broccoli. As soon as water comes back to a boil (about 1 minute), use a skimmer to remove broccoli and transfer it to a bowl of cold water. Drain in a colander, then on paper towels. Cut stems away from florets and slice about 1/2 inch thick. Bring water back to a boil and cook soba. Drain and toss with 2 teaspoons sesame oil.
  • Place all ingredients within reach of your wok. Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added. Swirl in 1 tablespoon of the oil and add tofu. Stir-fry 1 to 2 minutes, until it begins to color, and remove to a plate. Add remaining oil and garlic, ginger and chile. Stir-fry for no more than 10 seconds and add mushrooms. Stir-fry for 1 minute and add broccoli and the light parts of the scallions. Stir-fry 1 to 2 minutes. Add the noodles, tofu and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. Add cilantro and the dark green part of the scallions, stir-fry another 30 seconds to a minute, until well combined, and serve.

Nutrition Facts : @context http, Calories 252, UnsaturatedFat 7 grams, Carbohydrate 37 grams, Fat 8 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 498 milligrams, Sugar 3 grams

SOBA NOODLE VEGGIE STIR-FRY



Soba Noodle Veggie Stir-fry image

This spicy Soba Noodle Veggie Stir Fry is a quick and easy meal for one, and perfect as a dairy-free, vegetarian dinner.

Provided by Gina

Categories     Dinner     Lunch

Time 15m

Number Of Ingredients 11

2 ounces uncooked soba noodles
1/2 tablespoon toasted sesame oil
½ teaspoon minced garlic
½ teaspoon ground ginger
¼ cup chopped onion
¼ cup chopped bell pepper
¼ cup broccoli florets
1 large pasture-raised egg
1 tablespoon coconut aminos
1 tablespoon Sriracha sauce (or less if you don't like it too spicy)
1 tablespoon creamy nut butter

Steps:

  • Fill a medium pot halfway with water and bring it to a boil. Add the soba noodles and cook until tender, about 4 to 6 minutes.
  • While the noodles cook, heat the sesame oil in a large skillet over medium heat.
  • Add the garlic, ginger, onion, bell pepper, and broccoli. Cover the skillet and cook, stirring occasionally, until softened, about 3 to 4 minutes.
  • Strain the soba noodles and add them to the vegetables in the skillet.
  • Push everything to one side and crack the egg into the skillet and cook, breaking up the yolk and white until scrambled, then mix into the vegetables and noodles.
  • Add the coconut aminos, Sriracha, and nut butter and mix well. Serve warm.

Nutrition Facts : ServingSize 1 bowl, Calories 488 kcal, Carbohydrate 63.5 g, Protein 18.5 g, Fat 21 g, SaturatedFat 3.5 g, Cholesterol 186 mg, Sodium 1102.5 mg, Fiber 4 g, Sugar 4 g

SOBA, TOFU, AND VEGETABLE STIR-FRY



Soba, Tofu, and Vegetable Stir-Fry image

This spicy stir-fry dish is packed with veggies; covering them while cooking helps trap the steam so they cook more quickly. We used almond butter instead of peanut, for a twist.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Pasta and Grains

Number Of Ingredients 12

8 ounces soba noodles
Coarse salt
2 tablespoons grapeseed oil
1 package (14 ounces) extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes
2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise
1 1/2 pounds broccoli (1 bunch), broken into small florets, stems discarded
1 pound bok choy (1 head), trimmed and thinly sliced crosswise
4 garlic cloves, minced
1/2 teaspoon red pepper flakes
3 tablespoons almond butter
3 tablespoons rice vinegar
2 tablespoons soy sauce

Steps:

  • Cook soba noodles in a large pot of salted water until al dente, about 10 minutes. Drain, and then rinse with cold water; set aside.
  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; add tofu and season with salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate; set aside.
  • Heat remaining tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, and red pepper flakes; season with salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.
  • Meanwhile, make sauce: In a small bowl, whisk together almond butter and 2 tablespoons water, then whisk in vinegar and soy sauce. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.

Nutrition Facts : Calories 543 g, Fat 23 g, Fiber 9 g, Protein 33 g

STIR-FRIED TOFU WITH SOBA NOODLES



Stir-Fried Tofu with Soba Noodles image

A simple stir fry is all you need to have a satisfying vegan lunch or dinner. This recipe packs in the protein to keep you full longer.

Provided by Jamie Geller

Categories     Side Dish, Vegetable Side

Time 20m

Yield 6

Number Of Ingredients 8

1 (8½-ounce) package soba noodles
2 tablespoons extra virgin olive oil, such as Colavita
1 (14-ounce) container firm tofu, cut into ¾ inch cubes, drained on paper towels
2 cloves garlic, minced or 2 frozen crushed garlic cubes
½ cup ginger teriyaki sauce
½ cup water
1 cup frozen shelled edamame, thawed
2 scallions, thinly sliced diagonally

Steps:

  • Cook noodles according to package instructions. In a wok or large saute pan, heat canola oil over high heat. Add tofu and brown on all sides, about 5 minutes. Add garlic and gently mix to combine. Cook for 1 minute and add noodles. Toss noodles with tofu and garlic. Add ginger teriyaki sauce and toss. Add water by the tablespoon, if needed, to fully coat the noodles and tofu with sauce. Add edamame and scallions. Toss gently and heat through. Serve immediately with Baby Bok Choy.

Nutrition Facts :

SIMPLE SOBA NOODLE STIR FRY RECIPE



Simple Soba Noodle Stir Fry Recipe image

It doesn't get much simpler than this Soba Noodle Stir Fry recipe! For nights when even looking through a take-out menu seems like too much work, use up some leftover veggies to make this vegetable soba noodle stir fry.

Provided by The Wanderlust Kitchen

Categories     Main Dish

Time 25m

Number Of Ingredients 14

2 tablespoons soy sauce
2 tablespoons mushroom (or vegetable broth)
2 teaspoons rice vinegar
2 teaspoons sriracha
1 tablespoon brown sugar
4 ounces dry soba noodles
1 tablespoon vegetable oil
1/4 lb sliced brown mushrooms
1 1/2 cups broccoli florets
1 cup sliced bell pepper
3/4 cup shelled edamame beans (fresh or frozen)
2 scallions (white and light green parts sliced into 1" pieces)
1 tablespoon minced fresh garlic
1 tablespoon toasted sesame seeds

Steps:

  • Prepare the sauce by whisking together the soy sauce, mushroom broth, rice vinegar, sriracha, and brown sugar in a small bowl. Set aside.
  • Cook the noodles al dente according to package directions. Drain and rinse with cold water. Set aside.
  • Heat the vegetable oil in a large skillet set over medium-high heat. Once the oil is shimmering, add the mushrooms in a single layer and brown for 1-2 minutes per side. Remove from pan and set aside.
  • Add the broccoli to the pan and saute for 3-4 minutes, until tender-crisp. Add the bell peppers, shelled edamame, and scallion. Stir fry for another 1-2 minutes, until bell peppers have softened.
  • Add the garlic, sauce, and noodles to the pan. Use tongs to toss the noodles and coat the vegetables in sauce. Allow the sauce to bubble up and thicken for 60 seconds. Turn off the heat, garnish with sesame seeds, and serve hot.

Nutrition Facts : ServingSize 1 serving, Calories 154 kcal, Carbohydrate 21 g, Protein 7 g, Fat 6 g, SaturatedFat 1 g, Sodium 553 mg, Fiber 5 g, Sugar 6 g, UnsaturatedFat 5 g

SOBA STIR-FRY



Soba Stir-Fry image

Soba noodles are thin buckwheat strands of pasta and are a favorite noodle used in Japanese cooking. You should be able to find soba in any Asian market or department in your local grocery store. Found this recipe on Favorite Name Brands website.

Provided by lauralie41

Categories     One Dish Meal

Time 30m

Yield 4 serving(s)

Number Of Ingredients 13

8 ounces soba noodles, uncooked
1 tablespoon light olive oil
2 cups fresh shiitake mushrooms, sliced
1 medium red bell pepper, cut into thin strips
2 whole dried red chilies or 1/4 teaspoon red pepper flakes
1 garlic clove, minced
2 cups napa cabbage, shredded
1/2 cup reduced-sodium fat-free chicken broth
2 tablespoons reduced-sodium tamari soy sauce, can also use soy sauce
1 tablespoon rice wine or 1 tablespoon dry sherry
2 teaspoons cornstarch
1 (14 ounce) package firm tofu, drained and cut into 1-inch cubes
2 green onions, thinly sliced

Steps:

  • In a large pot or dutch oven cook noodles according to package directions. Drain well and set aside.
  • In a large nonstick skillet or wok heat oil over medium heat. Add mushrooms, bell pepper, dried chiles, and garlic cooking for 3 minutes or until the mushrooms are tender. Add the cabbage, cover, and cook for 2 minutes or until the cabbage is wilted.
  • In a small bowl combine chicken broth, tamari, rice wine and cornstarch. Stir this into the vegetable mixture and cook 2 minutes or until the sauce is bubbling. Add drained noodles and tofu, toss mixture gently until heated through. Garnish with green onions and serve immediately.

Nutrition Facts : Calories 369.2, Fat 8.4, SaturatedFat 1.5, Sodium 474.5, Carbohydrate 61.8, Fiber 4.1, Sugar 6.5, Protein 18.8

TOFU STIR FRY



Tofu Stir Fry image

This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Provided by Gina

Categories     Dinner     Lunch

Time 30m

Number Of Ingredients 13

1/4 cup reduced-sodium soy sauce (or gluten-free soy sauce)
1/4 cup reduced-sodium vegetable broth
1 tablespoon honey (or brown sugar for vegan)
16 ounces super firm tofu (drained, pressed)
1 tablespoon reduced-sodium soy sauce (or gluten-free soy sauce)
2 tablespoons cornstarch or arrowroot powder
1 tablespoons neutral oil (such as grapeseed or canola)
1 tablespoon sesame oil
1 red bell pepper (diced 1/2 inch)
1 small bunch of broccolini (chopped 1-inch)
4 garlic cloves (minced)
1 tablespoon grated ginger
1 tbsp sesame seeds (toasted)

Steps:

  • In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
  • Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
  • Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
  • In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
  • Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
  • Remove tofu and set aside.
  • To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
  • Add the garlic and ginger and cook 30 to 60 seconds.
  • Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
  • Top with sesame seeds.

Nutrition Facts : ServingSize 1 cup, Calories 294 kcal, Carbohydrate 21.5 g, Protein 18.5 g, Fat 16 g, SaturatedFat 2.5 g, Sodium 868.5 mg, Fiber 6.5 g, Sugar 6.5 g

SOBA NOODLE STIR-FRY



Soba Noodle Stir-Fry image

Provided by Harley Pasternak, M.Sc.

Categories     Soy     Vegetable     Stir-Fry     Quick & Easy     Tofu     Broccoli     Noodle     Peanut Butter

Yield Serves 2

Number Of Ingredients 10

3 ounces soba noodles
4 ounces extra-firm tofu, drained, patted dry, and cut into small cubes
Salt
1 stalk broccoli, cut into small florets, stems thinly sliced
2 ounces sugar snap peas
1 tablespoon reduced-fat smooth peanut butter
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
Pinch of red pepper flakes, if desired
2 cloves garlic, minced

Steps:

  • Cook the noodles according to the package directions. Drain and rinse well under cold water to prevent sticking.
  • Lightly coat a large nonstick skillet with cooking spray; place over medium-high heat. Add the tofu and season with salt. Cook for 8 minutes, until golden, stirring occasionally. Transfer to a platter.
  • Coat the skillet again with cooking spray; place over medium-high heat. Add the broccoli, peas, and a splash of water. Cover and cook for 5 minutes, until the vegetables are crisp-tender.
  • Meanwhile, make the sauce. In a small bowl, whisk together the peanut butter and 2 tablespoons water. Whisk in the vinegar, soy sauce, and pepper flakes, if desired.
  • Add the reserved noodles, the tofu, garlic, and sauce to the vegetables. Cook for 2 minutes, tossing, until the noodles are warmed through. Serve.

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