-SOBA, TOFU & MUSHROOM STIR FRY-
Soba noodles are made from a combination of buckwheat flour & wheat flour, thus giving
them an earthy flavour & a firm texture. It is low in glycemic index (GI), high in protein & fibre.
In the noodle world, they are the all-rounders; it can be added to hot soups in winter, chilled and served
with a soy-based dipping sauce in summer & can also be enjoyed as a salad. My favourite way of
eating soba is having it stir-fried with tofu, mushrooms & lots of vegetables. Absolutely delicious!
This is my go-to recipe for a quick lunch, & even if you're only cooking for one or two person, save the rest in
food containers for lunch/dinner the next day. Now, I call THAT efficiency.
*Note: While tofu was my choice of protein in this Japanese-inspired dish, you can substitute chicken or other
meats for the tofu if you like. Any kind of mushrooms are perfect for this dish, so don't feel like you
have to make a special run to the Asian grocer.
them an earthy flavour & a firm texture. It is low in glycemic index (GI), high in protein & fibre.
In the noodle world, they are the all-rounders; it can be added to hot soups in winter, chilled and served
with a soy-based dipping sauce in summer & can also be enjoyed as a salad. My favourite way of
eating soba is having it stir-fried with tofu, mushrooms & lots of vegetables. Absolutely delicious!
This is my go-to recipe for a quick lunch, & even if you're only cooking for one or two person, save the rest in
food containers for lunch/dinner the next day. Now, I call THAT efficiency.
*Note: While tofu was my choice of protein in this Japanese-inspired dish, you can substitute chicken or other
meats for the tofu if you like. Any kind of mushrooms are perfect for this dish, so don't feel like you
have to make a special run to the Asian grocer.
SERVES 4-5
PREP 20-25 MINS
COOK 20-30 MINS
INGREDIENTS
- 170g dried soba noodles
- 250g dried shiitake mushrooms, soaked & sliced
- 125g firm tofu, cut into 1/2 inch cubes
- 2 medium carrots, julienned
- 2 celery sticks, diced
- 2 cloves garlic, minced
- 1/2 yellow onion, minced
- 2 tbsp sesame oil
- 2 tbsp lime/lemon juice
- 1 tbsp oyster sauce
- 2 tbsp reduced-sodium soy sauce
- salt & pepper to season
- 3 tbsp olive/vegetable oil
- To garnish (optional): white/black sesame seeds, chopped spring onion, chopped red chilli
METHOD
- Cook the soba noodles as directed on the packaging. Once it is cooked until al dante, transfer the noodles to a colander & rinse with cold water (this stops the cooking process). Drain & set aside.
- Heat the oil in a large skillet over medium-high heat. Add garlic & onion, & saute until fragrant & slightly brown (not burnt).
- Add the tofu & stir fry until golden in colour.
- Reduce the heat & saute the carrots, celery and mushrooms together with the sesame oil, lime/lemon juice, oyster sauce, soy sauce, salt and pepper. Mix well to evenly coat the ingredients.
- Add soba noodles to the skillet & turn up the heat to medium-high. Using kitchen tongs, toss the noodle, tofu and vegetables until heated through. (add some water/stock if it is too dry)
- Divide among bowls, garnish and serve. Itadakimas!