Japanese-style tofu with grilled vegetables, miso and soba

Craving a healthy, mouth-watering, and super flavorful meal? Look no further than this amazing recipe for Japanese-style tofu with grilled vegetables, miso and soba. This dish not only promises an explosion of taste but also a punch of nutrition. Dive right in and satisfy your palate with this delightful dish.

Ingredients for Japanese-style tofu with grilled vegetables, miso and soba

• Tofu (Extra firm): 8 ounces (227 grams)
• Soba Noodles: 4 ounces (113 grams)
• Bell Peppers (red & yellow): 1 of each, sliced
• Zucchini: 1, sliced
• Carrots: 2, julienned
• Miso Paste (White): 2 tablespoons (30 ml)
• Ginger (grated): 1 tablespoon (15 ml)
• Garlic (minced): 2 cloves
• Sesame Oil: 2 tablespoons (30 ml)
• Soy Sauce (low sodium): 2 tablespoons (30 ml)
• Spring Onions (chopped): 2
• Fresh Coriander: a handful, chopped

Preparation & Cooking Time: 35 minutes

Serves: 2

Nutritional Facts (Per Serving) for Japanese-style tofu with grilled vegetables, miso and soba

• Calories: 450
• Protein: 25g
• Carbohydrates: 56g
• Dietary Fiber: 4g
• Sugars: 6g
• Fat: 16g
• Sodium: 410mg

Instructions for Japanese-style tofu with grilled vegetables, miso and soba

1. Begin by draining and pressing the tofu to remove excess water. Cut it into even bite-sized cubes.
2. For the miso marinade, in a bowl, mix miso paste, grated ginger, minced garlic, sesame oil, and soy sauce until smooth.
3. Coat the tofu cubes with half of the miso mixture and let it marinate for at least 15 minutes.
4. While the tofu is marinating, heat a grill pan over medium-high heat.
5. Lay the sliced bell peppers, zucchini, and julienned carrots on the grill. Cook until they get a nice char, which should take around 3-4 minutes each side.
6. In a pot of boiling water, cook the soba noodles according to the package instructions. Once cooked, drain and set aside.
7. In the same grill pan, add the marinated tofu cubes. Grill until golden brown, turning occasionally for even cooking. This should take about 5 minutes.
8. Toss the grilled vegetables and soba noodles together. Drizzle with the remaining miso mixture and give it a good mix.
9. Serve the noodles and vegetables on plates. Top with grilled tofu, spring onions, and fresh coriander.

Tips for Japanese-style tofu with grilled vegetables, miso and soba

1. Marinating the tofu for longer, say about an hour, can deepen the flavors.
2. While grilling vegetables, ensure not to overcrowd the pan to get a nice char.
3. Cold rinse the soba noodles post-cooking to retain their texture.
4. Adjust the amount of miso and soy sauce based on your salt preference.

Serving Suggestions for Japanese-style tofu with grilled vegetables, miso and soba

• Serve your Japanese-style tofu with grilled vegetables, miso and soba hot.
• Pair it with a side of clear miso soup or a fresh Asian-style salad to round off your meal.
• For those who like a little extra kick, a sprinkle of chili flakes or a dash of sriracha can spice things up.
• Enjoy this dish with a cup of green tea or a cold infused water for added refreshment.

Incorporating a dish like Japanese-style tofu with grilled vegetables, miso and soba into your diet is not only a treat for your taste buds but also a step towards a healthier lifestyle. AH7 believes in promoting recipes that are both delicious and nutritious. Here’s to making healthier choices without compromising on flavor! Dive in and give your day the boost it needs with this delightful dish.

Japanese-style tofu with grilled vegetables, miso and soba

Craving a healthy, mouth-watering, and super flavorful meal? Look no further than this amazing recipe for Japanese-style tofu with grilled vegetables, miso and soba. This dish not only promises an explosion of taste but also a punch of nutrition. Dive right in and satisfy your palate with this delightful dish.

5 from 1 vote

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35 minutes minutes

Total Time: 35 minutes minutes

Nutritions

Nutrition Facts

Japanese-style tofu with grilled vegetables, miso and soba

Amount per Serving

Calories

450

% Daily Value*

Fat

 

16

g

25

%

Sodium

 

410

mg

18

%

Carbohydrates

 

56

g

19

%

Fiber

 

4

g

17

%

Sugar

 

6

g

7

%

Protein

 

25

g

50

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Tofu Extra firm: 8 ounces (227 grams)
• Soba Noodles: 4 ounces 113 grams
• Bell Peppers red & yellow: 1 of each, sliced
• Zucchini: 1 sliced
• Carrots: 2 julienned
• Miso Paste White: 2 tablespoons (30 ml)
• Ginger grated: 1 tablespoon (15 ml)
• Garlic minced: 2 cloves
• Sesame Oil: 2 tablespoons 30 ml
• Soy Sauce low sodium: 2 tablespoons (30 ml)
• Spring Onions chopped: 2
• Fresh Coriander: a handful chopped

Instructions

• Begin by draining and pressing the tofu to remove excess water. Cut it into even bite-sized cubes.
• For the miso marinade, in a bowl, mix miso paste, grated ginger, minced garlic, sesame oil, and soy sauce until smooth.
• Coat the tofu cubes with half of the miso mixture and let it marinate for at least 15 minutes.
• While the tofu is marinating, heat a grill pan over medium-high heat.
• Lay the sliced bell peppers, zucchini, and julienned carrots on the grill. Cook until they get a nice char, which should take around 3-4 minutes each side.
• In a pot of boiling water, cook the soba noodles according to the package instructions. Once cooked, drain and set aside.
• In the same grill pan, add the marinated tofu cubes. Grill until golden brown, turning occasionally for even cooking. This should take about 5 minutes.
• Toss the grilled vegetables and soba noodles together. Drizzle with the remaining miso mixture and give it a good mix.
• Serve the noodles and vegetables on plates. Top with grilled tofu, spring onions, and fresh coriander.

Notes

Marinating the tofu for longer, say about an hour, can deepen the flavors.
While grilling vegetables, ensure not to overcrowd the pan to get a nice char.
Cold rinse the soba noodles post-cooking to retain their texture.
Adjust the amount of miso and soy sauce based on your salt preference.
Serving Suggestions
Serve your Japanese-style tofu with grilled vegetables, miso and soba hot.
Pair it with a side of clear miso soup or a fresh Asian-style salad to round off your meal.
For those who like a little extra kick, a sprinkle of chili flakes or a dash of sriracha can spice things up.
Enjoy this dish with a cup of green tea or a cold infused water for added refreshment.
Incorporating a dish like Japanese-style tofu with grilled vegetables, miso and soba into your diet is not only a treat for your taste buds but also a step towards a healthier lifestyle. AH7 believes in promoting recipes that are both delicious and nutritious. Here’s to making healthier choices without compromising on flavor! Dive in and give your day the boost it needs with this delightful dish.