Grilled Tofu and Soba Noodles

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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 383.5
  • Total Fat: 11.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 311.7 mg
  • Total Carbs: 53.0 g
  • Dietary Fiber: 5.0 g
  • Protein: 18.7 g

View full nutritional breakdown of Grilled Tofu and Soba Noodles calories by ingredient


adapted from adapted from
Number of Servings: 5


    12 ounces / 340g dried soba noodles
    2 teaspoons extra-virgin olive oil, plus a bit more for the tofu

    16 oz / 450g extra-firm tofu, drained and patted dry

    3 medium cloves garlic
    scant 3/4 teaspoon fine grain sea salt
    3 small/medium shallots
    3 small serrano peppers, minced
    1 bunch (about 4 handfuls) of cilantro, stems trimmed
    1 teaspoon natural cane sugar (or brown sugar)
    2 teaspoons fresh lime juice
    1 tbsp or more of extra-virgin olive oil


Bring a large pot of water to a boil. Salt generously, then cook the soba noodles per package instructions, being mindful to not overcook them. Drain, run under cold water for a minute, shake of as much extra water as possible, then toss well with the olive oil. Gently work the olive oil through the noodles. Place the soba in a large plastic bag and refrigerate overnight, or until you're ready to use them - up to a few days.

Make the dressing using a mortar and pestle OR a food processor. I used the m&p which takes a while (and provides quite the arm workout), but I prefer the end result. Pound the garlic and salt into a paste, then work in the shallots one at a time, then the peppers. Then the cilantro a handful at a time. The mixture should be quite smooth. Add the sugar, then the lime juice before stirring in the olive oil a bit at a time. Taste and adjust the flavors if need be - more salt, sugar, lime juice, etc. using the processor? Just blend it all together, then tweak the flavors a bit if needed.

Cut the tofu into slabs, rub gently with olive oil or use cooking spray and place on a medium-hot grill. Cook until golden brown on one side, flip, and grill the other side as well.

To assemble, toss the soba noodles with a good amount of the dressing, reserving enough to drizzle generously on top of the tofu. Place the tofu on top of the noodles, and drizzle with more dressing.

Number of Servings: 5

Recipe submitted by SparkPeople user MADEMCHE.

Member Ratings For This Recipe

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    gonna try this recipe tonight.....Sounds soooo delicious//// - 6/15/14