Soba Noodles with Miso-Glazed Tofu and Vegetables

10 Reviews
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Photo: Johnny Autry; Styling: Mary Clayton Carl
Hands-on Time
22 Mins
Total Time
22 Mins
Yield
Serves 4
By Ivy Manning
May 2013
RECIPE BY Cooking Light

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.

Ingredients

  • 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

Nutritional Information

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

How to Make It

Step 1

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

Step 2

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

Step 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.

Chef's Notes

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 www.choosemyplate.gov.

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Ratings & Reviews

SherrynA's Review

amybrowntown
February 19, 2015
This was really, really tasty; fresh flavors with a nice umami dimension. If you don't have a non-stick skillet, I would recommend using a well-seasoned cast iron skillet. My tofu stuck to my pre-seasoned, well oiled All-Clad. I would also recommend marinating the tofu steaks in the sauce and then baking on a cookie sheet at 350 for 45 minutes. It crisps the tofu so that there is some more texture in the dish. That being said, this was a phenomenal recipe.

Disappointing

kitkat9376
December 01, 2016
This recipe did not have good flavor to it; the dish came out very bland. 

Not bad.

cllovesbl
September 29, 2016
Made it exactly as shown and it turned out pretty good.  I will say that it DEFINITELY takes longer than 22 minutes.  I have no idea where CL gets their times from, but at the very least, I can’t imagine they worry about things like prepping or having to clean as you cook.  Those of us without test kitchens (and their staffs) do have to clean up, and often try to do so as we cook.  I’d also suggest using a teflon non-stick for the tofu.  I used a Le Creuset and the tofu stick to the bottom.  My guess is that a lower temp would have been better, so if using something other than teflon pan, you might want to ignore CL’s directions about cooking on med-hi for browning the tofu.  Also, make sure it is a LARGE skillet.

amybrowntown's Review

SherrynA
March 09, 2014
Truly delicious. We didn't end up using all of the seasoning mixture and it was plenty flavorful. We also happen to not be vegetarian, so I substituted salmon for the tofu. Either way, this was extremely tasty and is something I would have ordered in a restaurant. For being that simple, it is a real keeper.

NanaElaine's Review

blrainey2
October 10, 2013
This is delicious recipe.that I made subbing chicken for the tofu. This is a message to Breast Cancer Survivors - It is important that you DO NOT Eat Soy !! Ask your Dr.

Ecascer's Review

oregonmiss
July 27, 2013
N/A

ashurii's Review

mandofan
July 19, 2013
N/A

lynnskeecat's Review

Ecascer
July 15, 2013
N/A

cllovesbl's Review

lynnskeecat
July 03, 2013
OMG - so delicious! This was actually my first time ever cooking with tofu - it just never really appealed to me before I read this recipe, and I'm so glad I took the chance! Some of the ingredients were rather difficult for me to find (and I live in DC!), but after 5 grocery stores, I finally had everything I needed. The recipe says that it serves 4, but I disagree. I was able to make 3 portions out of it, and my husband ate 2 of them - so between the 2 of us, we ate it all...and we're fairly fit people!

blrainey2's Review

ashurii
May 16, 2013
I have already made this recipe twice and it is just outstanding! We are gluten free, so I purchased 100% buckwheat soba noodles, and while they were not cheap, they were excellent in this dish. I used dried shiitake mushrooms the first time I made this dish and fresh the second and didn't notice a big difference in flavor. I will try another type of mushroom the next time I make this though, as the shiitakes I purchased didn't have a lot of flavor.