Teriyaki tofu with soba and greens

Get ready to whip up a mouthwatering Teriyaki Tofu with Soba and Greens that serves 2 and is ready in just 30 minutes. Each serving comes in at approximately 380 calories and is rich in protein, making it an ideal choice for those looking to maintain a balanced diet.

Ingredients for Teriyaki tofu with soba and greens

• 8 oz (225g) firm tofu, cubed
• 6 oz (170g) soba noodles
• 2 cups (150g) mixed greens (e.g., spinach, kale, or bok choy)
• 1/4 cup (60ml) low-sodium soy sauce
• 2 tablespoons (30ml) honey or maple syrup
• 1 tablespoon (15ml) rice vinegar
• 1 clove garlic, minced
• 1 teaspoon (5g) grated ginger
• 1 tablespoon (15ml) sesame oil
• 1 tablespoon (15ml) vegetable oil
• 1 tablespoon (15g) cornstarch
• 2 tablespoons (30ml) water
• 1 tablespoon (15g) sesame seeds (optional)
• 2 green onions, sliced

Nutritional Facts (Per Serving)for Teriyaki tofu with soba and greens

• Calories: 380
• Protein: 15g
• Carbohydrates: 55g
• Dietary Fiber: 3g
• Sugars: 13g
• Fat: 13g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 900mg
• Potassium: 405mg
• Vitamin A: 75%
• Vitamin C: 16%
• Calcium: 15%
• Iron: 10%

Instructions for Teriyaki tofu with soba and greens

1. Prepare the Tofu:
   • Press the tofu between paper towels to remove excess moisture.
   • Cut the tofu into bite-sized cubes.
2. Cook Soba Noodles:
   • Boil a pot of water and cook the soba noodles according to the package instructions.
   • Drain and set aside.
3. Make the Teriyaki Sauce:
   • In a small bowl, whisk together soy sauce, honey or maple syrup, rice vinegar, minced garlic, and grated ginger.
   • In a separate bowl, combine cornstarch and water to make a slurry.
4. Cook Tofu:
   • Heat vegetable oil in a skillet over medium-high heat.
   • Add tofu cubes and cook until they are golden brown on all sides, about 5 minutes.
   • Remove the tofu from the skillet and set it aside.
5. Stir-Fry Greens:
   • In the same skillet, add sesame oil and stir-fry the mixed greens until they start to wilt, about 2 minutes.
6. Combine Everything:
   • Return the tofu to the skillet with the greens.
   • Pour the Teriyaki sauce over the tofu and greens.
   • Add cooked soba noodles and gently toss to coat everything evenly.
   • Cook for an additional 2 minutes until the sauce thickens.
7. Serve:
   • Divide the Teriyaki Tofu with Soba and Greens between two plates.
   • Garnish with sesame seeds and sliced green onions if desired.

Tips

1. Marinate the Tofu: For extra flavor, you can marinate the tofu cubes in a bit of Teriyaki sauce for 15-20 minutes before cooking.
2. Customize Your Greens: Feel free to use your favorite greens or whatever you have on hand. The more variety, the better!
3. Soba Noodle Variations: Try buckwheat soba noodles for a gluten-free option, or choose whole wheat soba noodles for added fiber.
4. Sesame Seeds: Toasted sesame seeds add a delightful crunch and nutty flavor to your dish.
5. Adjust the Heat: If you like a bit of heat, add a pinch of red pepper flakes to the Teriyaki sauce.

Serving Suggestions for Teriyaki tofu with soba and greens

This Teriyaki Tofu with Soba and Greens is a versatile dish that can be enjoyed on its own or paired with your favorite sides. Here are some serving suggestions:

• Serve it with steamed jasmine rice for a heartier meal.
• Drizzle with extra Teriyaki sauce for added flavor.
• Top with fresh cilantro or Thai basil for a fragrant twist.
• Add some sliced avocado for creaminess and a burst of color.

Now that you have the recipe, go ahead and treat yourself to this delightful Teriyaki Tofu with Soba and Greens. It’s not only a feast for your taste buds but also a nourishing choice for your body. Enjoy!

Teriyaki Tofu with Soba and Greens

Get ready to whip up a mouthwatering Teriyaki Tofu with Soba and Greens that serves 2 and is ready in just 30 minutes. Each serving comes in at approximately 380 calories and is rich in protein, making it an ideal choice for those looking to maintain a balanced diet.

5 from 1 vote

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Prep Time: 30 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

Teriyaki Tofu with Soba and Greens

Amount per Serving

Calories

380

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

2

g

13

%

Sodium

 

900

mg

39

%

Potassium

 

405

mg

12

%

Carbohydrates

 

55

g

18

%

Fiber

 

3

g

13

%

Sugar

 

13

g

14

%

Protein

 

15

g

30

%

Vitamin A

 

75

IU

2

%

Vitamin C

 

16

mg

19

%

Calcium

 

15

mg

2

%

Iron

 

10

mg

56

%

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

Ingredients

• 8 oz 225g firm tofu, cubed
• 6 oz 170g soba noodles
• 2 cups 150g mixed greens (e.g., spinach, kale, or bok choy)
• ¼ cup 60ml low-sodium soy sauce
• 2 tablespoons 30ml honey or maple syrup
• 1 tablespoon 15ml rice vinegar
• 1 clove garlic minced
• 1 teaspoon 5g grated ginger
• 1 tablespoon 15ml sesame oil
• 1 tablespoon 15ml vegetable oil
• 1 tablespoon 15g cornstarch
• 2 tablespoons 30ml water
• 1 tablespoon 15g sesame seeds (optional)
• 2 green onions sliced

Instructions

• Press the tofu between paper towels to remove excess moisture.
• Cut the tofu into bite-sized cubes.
• Cook Soba Noodles:
• Boil a pot of water and cook the soba noodles according to the package instructions.
• Drain and set aside.
• Make the Teriyaki Sauce:
• In a small bowl, whisk together soy sauce, honey or maple syrup, rice vinegar, minced garlic, and grated ginger.
• In a separate bowl, combine cornstarch and water to make a slurry.
• Cook Tofu:
• Heat vegetable oil in a skillet over medium-high heat.
• Add tofu cubes and cook until they are golden brown on all sides, about 5 minutes.
• Remove the tofu from the skillet and set it aside.
• Stir-Fry Greens:
• In the same skillet, add sesame oil and stir-fry the mixed greens until they start to wilt, about 2 minutes.
• Combine Everything:
• Return the tofu to the skillet with the greens.
• Pour the Teriyaki sauce over the tofu and greens.
• Add cooked soba noodles and gently toss to coat everything evenly.
• Cook for an additional 2 minutes until the sauce thickens.
• Serve:
• Divide the Teriyaki Tofu with Soba and Greens between two plates.
• Garnish with sesame seeds and sliced green onions if desired.

Notes

Marinate the Tofu: For extra flavor, you can marinate the tofu cubes in a bit of Teriyaki sauce for 15-20 minutes before cooking.

Customize Your Greens: Feel free to use your favorite greens or whatever you have on hand. The more variety, the better!

Soba Noodle Variations: Try buckwheat soba noodles for a gluten-free option, or choose whole wheat soba noodles for added fiber.

Sesame Seeds: Toasted sesame seeds add a delightful crunch and nutty flavor to your dish.

Adjust the Heat: If you like a bit of heat, add a pinch of red pepper flakes to the Teriyaki sauce.

Serving Suggestions
This Teriyaki Tofu with Soba and Greens is a versatile dish that can be enjoyed on its own or paired with your favorite sides. Here are some serving suggestions:

Serve it with steamed jasmine rice for a heartier meal.
Drizzle with extra Teriyaki sauce for added flavor.
Top with fresh cilantro or Thai basil for a fragrant twist.
Add some sliced avocado for creaminess and a burst of color.
Now that you have the recipe, go ahead and treat yourself to this delightful Teriyaki Tofu with Soba and Greens. It’s not only a feast for your taste buds but also a nourishing choice for your body. Enjoy!