I was inspired to put this recipe together when a friend of mine requested some ideas for high protein summer meals. Tofu, soba noodles and edamame beans are packed with plant-based proteins. And these teriyaki tofu and soba noodle salad bowls come in at about 28g of protein per serve. I love soba noodles cold, especially when tossed with generous amounts of creamy dressing. Make sure to use 100% buckwheat soba noodles if you want to keep this meal gluten-free.
ingredients
For the teriyaki tofu
200g tofu
2 Tbsp. tamari
1 Tbsp. water
1 Tbsp. mirin
2 tsp. agave or maple syrup
1 tsp fresh ginger, finely chopped
For the wasabi mayo
3 Tbsp. vegan mayonnaise
Juice of ½ lemon
Generous pinch salt
½ tsp. wasabi paste
For the veg
100g edamame beans, frozen
1 large bok choy, separated into its leaves
2 spring onions, thinly sliced
150g 100% buckwheat soba noodles
sesame seeds to garnish
process
Preheat the oven to 200C.
Slice the tofu into thin rectangles. Combine the tamari, water, mirin, agave and ginger to make the teriyaki marinade. Coat the tofu in the marinade and then place onto a baking dish and bake for 10mins. Remove the tray from the oven recoat the tofu in the remaining marinade and return to the oven for another 10mins or until golden.
Bring a large pot of generously salted water to the boil.
Make the wasabi mayo by mixing together the mayonnaise, lemon, salt and wasabi paste. Set aside.
Place the edamame beans in a heatproof bowl and submerge in boiling water to defrost. After 5mins, drain and rinse well.
Add the buckwheat noodles to the boiling water and cook as per the packet instructions. While the soba noodles are boiling place a steamer or colander over the pot and steam the bok choy for 2-3mins. Rinse with cold water and set aside.
Combine the cooked noodles with the wasabi mayo and half the spring onion, toss until they are well coated. Roughly chop the bok choy and add to the noodles along with the edamame beans. To serve top the noodles with tofu and garnish with sesame seeds and remaining spring onion.
