Sesame soba with miso tofu skewers
Prep
10 min
Cook
15 min
Serves
2
Skill
Vegetarian
Prep
10 min
Cook
15 min
Serves
2
Skill
High CalciumHigh FibreHigh IronVeganTofuMainsLunchboxGood Source of ProteinGood Source of CalciumLow in FatLow in SugarHigh Protein
This bowl is packed with delicious Asian flavours and nutritious soy foods, including tofu and edamame that provide fibre, high quality protein and phytoestrogens. Quick and easy to make, this dish is sure to delight even the toughest of tofu critics.
Ingredients
- 200g firm tofu, cubed
- 2 servings/bundles of soba noodles
- ½ cup shelled edamame
- 1 small cucumber, thinly sliced or peeled into ribbons
- 1 small avocado, sliced
- 1½ tbsp white miso paste
- 2 tsp sesame oil
- 1 tbsp reduced salt soy sauce
- 1 tbsp maple syrup
- 1 tsp finely grated ginger
- 1 tbsp water
- Sesame seeds
- Pickled ginger
- Green onion, sliced
Nutrition per serving
2090 kJ
energy kj
25 g
protein
3 g
saturated fat
10.2 g
dietary fibre
53 g
carbohydrate
12 g
sugars
890 mg
sodium
Method
- Neatly stick the cubed tofu through 4 skewers. Spray lightly with oil to coat and place in an airfryer and cook for 10 minutes at 180°C until lightly golden (*see tips).
- In the meantime, mix together all of the miso sauce ingredients. After the tofu has been in the airfryer for 10 minutes, brush on the sauce to evenly coat the tofu pieces. Airfry for an additional 5 minutes until completely golden and crispy.
- In the meantime, bring a small pot of water to the boil and cook soba noodles according to packet instructions. Drain, rinse well with cold water and set aside.
- Fill the same pot up with more water and bring to the boil. Add in the edamame and boil until all of the edamame floats to the top of the water. Drain and set aside.
- To assemble, divide the noodles between two bowls. Top with the cucumber, avocado, edamame and tofu. Garnish with sesame seeds, pickled ginger and green onion. Serve with the remaining miso sauce and enjoy immediately.
- 200g firm tofu, cubed
- 2 servings/bundles of soba noodles
- ½ cup shelled edamame
- 1 small cucumber, thinly sliced or peeled into ribbons
- 1 small avocado, sliced
- 1½ tbsp white miso paste
- 2 tsp sesame oil
- 1 tbsp reduced salt soy sauce
- 1 tbsp maple syrup
- 1 tsp finely grated ginger
- 1 tbsp water
- Sesame seeds
- Pickled ginger
- Green onion, sliced
Nutrition per serving
2090 kJ
energy kj
25 g
protein
3 g
saturated fat
10.2 g
dietary fibre
53 g
carbohydrate
12 g
sugars
890 mg
sodium
- Neatly stick the cubed tofu through 4 skewers. Spray lightly with oil to coat and place in an airfryer and cook for 10 minutes at 180°C until lightly golden (*see tips).
- In the meantime, mix together all of the miso sauce ingredients. After the tofu has been in the airfryer for 10 minutes, brush on the sauce to evenly coat the tofu pieces. Airfry for an additional 5 minutes until completely golden and crispy.
- In the meantime, bring a small pot of water to the boil and cook soba noodles according to packet instructions. Drain, rinse well with cold water and set aside.
- Fill the same pot up with more water and bring to the boil. Add in the edamame and boil until all of the edamame floats to the top of the water. Drain and set aside.
- To assemble, divide the noodles between two bowls. Top with the cucumber, avocado, edamame and tofu. Garnish with sesame seeds, pickled ginger and green onion. Serve with the remaining miso sauce and enjoy immediately.