Soba Noodles with Miso-Glazed Tofu and Vegetables

Soba Noodles with Miso-Glazed Tofu and Vegetables Recipe
Photo: Johnny Autry; Styling: Mary Clayton Carl
Soba noodles lose about 80% of their sodium when cooked in unsalted water. Rinse and drain the soba thoroughly after cooking to remove any lingering salt.


Serves 4
Total time: 22 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 22 Minutes
Total: 22 Minutes

Nutritional Information

Calories 346
Fat 16.3 g
Satfat 1.4 g
Monofat 10.4 g
Polyfat 4 g
Protein 20.1 g
Carbohydrate 36.8 g
Fiber 3.5 g
Cholesterol 0.0 mg
Iron 5.2 mg
Sodium 446 mg
Calcium 217 mg


2 1/2 tablespoons canola oil, divided
3 tablespoons rice vinegar
2 tablespoons white miso
1 tablespoon minced peeled ginger
1 tablespoon minced garlic
1 tablespoon lower-sodium soy sauce
1 1/2 teaspoons sugar
1 teaspoon dark sesame oil
4 ounces uncooked organic soba noodles
1 (14-ounce) package extra-firm tofu, drained
6 ounces shiitake mushrooms, stems discarded
1 pound asparagus spears, trimmed and cut into 1-inch pieces
1/4 cup thinly sliced green onions


1. Combine 1 tablespoon canola oil and next 7 ingredients (through sesame oil) in a medium bowl, stirring with a whisk.

2. Cook noodles according to package directions; drain and rinse. Combine noodles and 1/4 cup miso mixture in a bowl; toss to coat.

3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Cut tofu crosswise into 4 (1-inch-thick) slices. Add tofu to pan; cook 3 minutes on each side or until browned. Add 1 tablespoon miso mixture to pan; toss to coat. Remove tofu from pan; keep warm. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add mushrooms and asparagus to pan; sauté 4 minutes or until tender. Add remaining 2 tablespoons miso mixture to pan; toss to coat. Sprinkle with green onions. Arrange 1/2 cup noodle mixture in each of 4 bowls; top each serving with 1/2 cup vege­table mixture and 1 tofu steak.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Ivy Manning,

Cooking Light

May 2013
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