Asian Buckwheat Noodle Salad with Tofu

By Brandon McDearis

 

The Japanese buckwheat noodle, also known as soba, is a very healthy alternative to other Asian noodles that are often made from rice. It is traditionally served either cold with a dipping sauce or in a hot broth as a soup. Buckwheat noodles often stand out and are popular with vegetarians because they contain all eight essential amino acids, including lysine, which is lacking in wheat. They are easily digestible and contain a number of antioxidants, in addition to some essential nutrients such as thiamin and riboflavin. 

 

This buckwheat noodle salad with tofu makes for a filling lunch or as a wholesome side item to an Asian-inspired dinner. The recipe can also be tweaked a bit and served hot as a noodle stir-fry. It serves  6-8 as a side.  

Ingredients

  • 8 oz. buckwheat noodles
  • ½ pkg. extra firm tofu, cut into ½ inch cubes 
  • ½ red pepper, finely diced
  • 1 carrot, shredded 
  • ½  cucumber, seeded, and diced
  • 1/8 c. chopped cilantro 
  • 4 scallions, sliced thinly 
  • 1 tablespoon sesame seeds 
  • 1 tsp. sesame oil 
  • 1 Tablespoon rice vinegar 
  • 1 Tablespoon tamari or soy sauce
  • juice of 1 lime
  • 1 tablespoon honey
  • 2 Tablespoons hoisin sauce
  • 2 garlic cloves minced
  • 1 teaspoon grated ginger 

 

Directions

1. Boil noodles according to package directions, strain, and allow to cool. Add tofu, red pepper, carrot, cucumber, cliantro, scallions, and sesame seeds.

2. In a small bowl, mix rice vinegar, tamari/soy sauce, lime juice, honey, hoisin, garlic and ginger . Whisk in sesame oil. Toss with noodles. Serve chilled. 

 

Nutritional Value: 280 Calories / 4g Fat / 46g Carbohydrates / 5g Fiber / 11g Protein

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Brandon McDearis is a personal chef working in the Charlotte area.  He currently owns and operates Your Way Cuisine,  HYPERLINK “http://www.yourwaycuisine.com” www.yourwaycuisine.com.  In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics.  He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.