Quick Soba Stir Fry With Tofu

May 28, 2023May 28, 20230 10
Quick and Easy Soba Stir Fry recipe with Tofu and Mushrooms
in Main

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 ounces uncooked soba noodles
2 tablespoons toasted sesame oil
1 lb extra firm tofu , drained and cubed
1 cup shiitake mushroom , sliced
1 cup warm water
2 garlic cloves , finely minced
1 cup scallion , finely chopped
1 1/2 tablespoons soy sauce , to taste ( divided )

Nutrision Information

Servings Per Recipe
4
Calories
366
Sugar
2g
Fat
16g
Soba noodles are a popular Japanese noodle made from buckwheat flour. They are a staple in Japanese cuisine and have made their way around the world because of their nutty flavor and nutritional benefits. This Quick Soba Stir Fry with Tofu and Mushrooms combines the hearty texture of soba noodles with the protein power of tofu and the savory taste of shiitake mushrooms. This dish is not only satisfying but also incredibly healthy, making for a perfect weekday meal for busy people who want to enjoy a nutritious and delicious dinner. The recipe is also customizable, making it easy to add or remove any ingredients according to personal taste and preference.

Instructions

1.Cook soba noodles according to package instructions. Drain and set aside.
2.In a wok or large skillet, heat sesame oil over medium-high heat.
3.Add cubed tofu and sliced shiitake mushrooms. Cook for 3-4 minutes until browned.
4.Add warm water, minced garlic, and half of the chopped scallions. Cook until the water evaporates.
5.Add cooked soba noodles, remaining scallions, and remaining soy sauce. Stir-fry for 1-2 minutes.
6.Serve hot and enjoy!

PROS

This quick and easy soba stir fry is a delicious and healthy meal that can be ready in under 30 minutes.
With its high protein content from the tofu, this dish is perfect for vegetarians and vegans.
The shiitake mushrooms add a savory flavor to the noodles while the sesame oil gives the dish a nutty taste.
Soba noodles made from buckwheat are gluten-free and a great source of complex carbohydrates, fiber, and antioxidants.

CONS

The soy sauce in the recipe can be high in sodium levels.
With tofu and mushroom being the only protein sources, this dish may not be suitable for those who require high protein diets.
While soba noodles are a healthier option than regular white pasta, they can still be high in carbohydrates and should be eaten in moderation.

HEALTH & BENEFITS

This Soba Stir Fry recipe with Tofu and Mushrooms is a nutrient-dense meal that is rich in antioxidants, protein, and fiber. Tofu is a great source of plant-based protein that helps with building and repairing muscles. Shiitake mushrooms have antiviral and anti-inflammatory properties and help to support the immune system. Garlic has antioxidant and anti-inflammatory properties and is known to lower blood pressure and cholesterol levels. Scallions are rich in vitamins A and C, and dietary fiber, making them a great addition to any meal. Sesame oil is high in healthy fats and antioxidants and has been associated with reduced risk of heart disease and improved digestion.

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