This delicious Teriyaki Tofu Soba Noodle Salad is a solid recipe that needs to be in your weekly cooking repertoire. It has crispy pan-fried tofu and soba noodles tossed in the most delicious homemade teriyaki dressing. Fresh veggies and herbs add a wonderful crunch. Hot or cold, this soba noodle salad makes a nutritious light meal.
How To Make A Vegan Soba Noodle Salad In 4 Steps
- Pan-Fry The Tofu
Use firm tofu that can be sliced and pan-fried. Start by removing the tofu slab from the packaging and draining all the liquid. Place the tofu slab between two paper towels and press down to squeeze as much liquid as you can. Replace with fresh paper towels if the first set gets completely soaked. Cut tofu into half-inch thick rectangle pieces (as pictured). Toss in cornflour, salt and pepper and pan-fry on a grill pan to get those beautiful grill marks.
2. Make The Homemade Teriyaki Dressing
This simple teriyaki dressing can be made by just mixing ingredients in a bowl. You can make this dressing well in advance and store in a lidded glass jar in the fridge. It keeps well in the fridge for up to two weeks.
3. Prep The Veggies
Green beans and edamame beans can be frozen or fresh. They need to be blanched briefly in boiling water before use to make them tender.
4. Cook The Soba Noodles
The instructions on the noodle packaging are often spot on. But as a rule of thumb, drop soba noodles in boiling water for 4 minutes, remove and refresh in cold water until they come to room temperature. Drain in a colander and use straight away. If using later, keep them submerged in a bit of cool water so they don’t stick. When ready to use, drain and use as per the recipe.
Soba Noodle Salad Is A Great Lunchbox Option
Once all elements are ready, you just need to toss everything up in a large bowl. Add herbs and sesame seeds and enjoy straight away. This salad tastes wonderful when slightly warm and even better when it is cold. It travels well making it ideal for picnics, pot lucks or work lunches.
Individual elements like pan-fried tofu and teriyaki dressing can be used in a range of other dishes. Tofu can easily be replaced by chicken or salmon for more variety.
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For the teriyaki sauce dressing
Press the tofu slab between paper towels until all the liquid has been absorbed and tofu is quite dry to touch. Cut tofu into thick batons (4cm X 2cm). Place in a large bowl along with cornflour, salt and pepper. Toss gently to coat the tofu evenly with the cornflour. Heat oil in a large ribbed or regular frying pan on medium-high heat. Add tofu pieces and pan fry for approximately 7-8 minutes, turning occasionally till evenly browned. Remove from heat and place in a large mixing bowl.
Prepare the dressing by combining soy sauce, cooking sake, mirin and sugar in a small saucepan. Bring to a boil. Reduce heat and simmer for 8-10 minutes until the sauce has thickened slightly. Remove from heat and cool for a few minutes. Add ginger and miso paste and mix well. Dressing can be stored in the fridge until ready to use (up to a week).
Prepare the noodles by dropping them in a pot of rapidly boiling water. Cook for 3 minutes. Remove from heat. Rinse and drain several times under cold water until noodles are cool and each strand is silky and separated. Cover them in cold water until ready to use (this prevents them from sticking and getting stodgy).
Blanch green beans by cooking in boiling water for a few seconds until they turn a shade darker and then cooling them quickly in cold water. Slice them in half.
To assemble the salad, drain and add the noodles to the tofu in the large mixing bowl. Add carrot, cabbage, green beans, edamame and coriander. Add the dressing and mix well until everything is evenly coated. Sprinkle with sesame seeds and serve.
Salad will keep in the fridge for up to three days. Can be eaten cold, at room temperature, or slightly warmed.
Note 2 – If using frozen edamame beans, blanch them in boiling water for a few seconds and then remove and drain them before using them in your recipe.
Make It Gluten-Free – Traditionally buckwheat noodles are gluten-free as they do not have any other flour in it besides buckwheat. The brand I use (pictured) has wheat along with buckwheat. If you can find pure buckwheat noodles and you make sure your soy sauce is gluten-free then you can make this dish gluten-free.
Tofu – I buy firm organic tofu. It has a beautiful texture and flavour and renders really well to pan-frying. A couple of passes pressed between paper towels will make your tofu quite dry to touch. This is when you should add it to the bowl with cornflour and coat it completely and evenly before frying.
Shelf Life – Cooked Noodles, Prepped Veggies & Tofu, Dressing can be made ahead and stored in the fridge for up to one day. Assembled salad keeps in the fridge for up to 2 days and can be reheated once.
Calories: 603kcal | Carbohydrates: 88g | Protein: 32g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 0.2mg | Sodium: 2329mg | Potassium: 695mg | Fiber: 7g | Sugar: 14g | Vitamin A: 2816IU | Vitamin C: 10mg | Calcium: 259mg | Iron: 6mg