»
Like
Baked Tofu with Stir-Fried Vegetables and Soba Noodles
Like
Baked Tofu with Stir-Fried Vegetables and Soba Noodles
This delicious and nutritious low-fat dinner recipe combines the flavors of baked tofu with the crunch of stir-fried vegetables and the earthy taste of soba noodles. The dish is a perfect blend of protein, fiber, and vitamins. To make this recipe, preheat your oven to 400°F (200°C) and prepare the tofu and vegetables for baking and stir-frying. A serving of this dish contains approximately 420 calories, making it an ideal meal option for health-conscious individuals. The dish is also easy to prepare, requiring only 30 minutes of cooking time and minimal ingredients.
Time Cook
20
Level
Intermediate
Calories
420
Allergens
Soy, Gluten
Ingredients
1 block
Extra-firm tofu
200 Calories
8 ounces
Soba noodles
300 Calories
2 tablespoons
Vegetable oil
100 Calories
1 cup
Onion
45 Calories
1 cup
Bell pepper
49 Calories
1 cup
Broccoli
55 Calories
1 tablespoon
Sesame seeds
50 Calories
1 tablespoon
Green onions
20 Calories
2 tablespoons
Soy sauce
10 Calories
to taste
Salt and pepper
0 Calories
Step-by-Step Instructions
1
Preheat the oven to 400°F (200°C). Cut the tofu into bite-sized pieces and place them on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of vegetable oil and season with salt and pepper. Bake for 20-25 minutes, flipping halfway through.
2
Cook the soba noodles according to the package instructions. Drain and set aside.
3
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the onion and bell pepper and cook for 3-4 minutes, stirring occasionally. Add the broccoli and cook for an additional 2-3 minutes, stirring occasionally.
4
In a small bowl, whisk together the soy sauce and 1 tablespoon of water. Pour the sauce over the vegetables and stir to combine. Cook for an additional 1-2 minutes, stirring occasionally.
5
To assemble the dish, place the cooked soba noodles on a plate, followed by the baked tofu and stir-fried vegetables. Garnish with sesame seeds and green onions. Serve hot and enjoy!
Tried this recipe?
Invite your friends to cook along by sharing the link now!
Cooklaif is where cooking meets life and technology, where every meal is an opportunity to create, connect, and celebrate.
© 2025 Cooklaif
Where cooking meets life and technology.
© 2025 Cooklaif