Soba Noodle Salad with Baked Tofu

Recipe adapted from Dr. Siri Chand Khalsa

SOBA NOODLES = 100% BUCKWHEAT

Soba noodles are a go-to in my house because of their traditional Japanese association with long life. In fact, as a family the Takayasus eat them every New Year's Day to celebrate that association.

I love them because 100% buckwheat noodles are gluten free, and the buckwheat flour gives them a unique nutty flavor and divine texture. Buckwheat is also helpful to increasing protein content in food and a source of manganese and thiamine in the diet. And -- score! -- they have a lower glycemic index than traditional noodles so you won't get a fast peak in you blood sugar, especially when you combine them with the fat of avocado, protein of tofu, and rich fiber of spring vegetables in this recipe.

COOKING SOBA 

If you’re new to cooking soba noodles, there’s a method to help them keep their shape and al dente texture. Bring water to a boil just like you would for regular pasta and add your soba noodles, cooking for one minute less than the package recommends – usually about 5-6 minutes. Then drain them in a colander and rinse them repeatedly with cold water for several minutes. Expert soba makers suggest washing up to 30 times. If they break apart, you’ve cooked them too long. Cut your losses and start over!

Thank you for Dr. Siri Chand Khalsa for the inspiration for this beautiful recipe.

Serves 4

Soba Noodle Salad

6 oz cooked soba noodles

2 star anise

1/2 teaspoon Chinese 5 spice

1 teaspoon grated ginger

1 cup frozen green peas

1 cup sliced celery

1 cup sliced cabbage

2 sliced fresh spring onions

8 cups lettuce of choice

1 avocado, sliced 

Fresh herbs of choice for garnish, like dill and chives

1. Cook soba noodles in boiling water until al dente,  and rinse thoroughly with cold water for 2 minutes to halt the cooking process. 

2. Place 2 tablespoons of water into a shallow sauté pan. Warm to medium-high heat until you see a bit of steam rising off the water. Then add your spices and vegetables. Cook for 3 to 5 minutes for a crunchy texture, and longer if you prefer.

3. Place the lettuce in a large shallow bowl. Place your cooked soba noodles on top of the lettuce, and then add your warmed vegetables to the salad. Top with avocado and baked tofu. It’s best to eat it right away, as the warmth of the veggies can wilt the lettuce.

Serves 4

Baked Tofu

1 block extra firm tofu

1 tablespoon nutritional yeast

1 tablespoon miso

1 teaspoon avocado oil

1/4 cup water

1 tablespoon sesame seeds

1. Preheat the oven to 350 F. Slice the tofu into 4 slabs. 

2. Mix the remaining ingredients in a bowl and coat the tofu until thoroughly covered. 

3. Bake the tofu for 20 minutes until golden brown.