Soba noodle & edamame salad with grilled tofu

Soba noodle & edamame salad with grilled tofu

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(7 ratings)

Prep: 15 mins Cook: 15 mins


Serves 4

This low-fat, superhealthy supper will have you feeling virtuous all week. If you can't get edamame beans, use broad beans instead

Nutrition and extra info

  • Healthy
  • Vegetarian
  • Vegan

Nutrition: per serving

  • kcal331
  • fat7g
  • saturates1g
  • carbs48g
  • sugars7g
  • fibre5g
  • protein21g
  • salt1.24g
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  • 140g soba noodles
  • 300g fresh or frozen podded edamame (soy) beans
  • 4 spring onions, shredded
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 300g bag beansprouts


    been sp-rowts

    The two most common beansprouts are the green-capped mung bean

  • 1 cucumber, peeled, halved lengthways, deseeded with a teaspoon and sliced
  • 250g block firm tofu, patted dry and thickly sliced
  • 1 tsp oil
  • handful coriander leaves, to serve

For the dressing

  • 3 tbsp mirin
  • 2 tsp tamari



    Tamari is a Japanese version of soy sauce, the main difference being that it contains little or…

  • 2 tbsp orange juice
  • 1 red chilli, deseeded, if you like, and finely chopped


  1. Heat dressing ingredients in your smallest saucepan, simmer for 30 secs, then set aside.

  2. Boil noodles following the pack instructions, adding the edamame beans for the final 2 mins cooking time. Rinse under very cold water, drain thoroughly and tip into a large bowl with the spring onions, beansprouts, cucumber, sesame oil and warm dressing. Season if you like.

  3. Brush tofu with the veg oil, season and griddle or grill for 2-3 mins each side – the tofu is very delicate so turn carefully. Top the salad with the tofu, scatter with coriander and serve

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Comments, questions and tips

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evil_angelwings's picture
15th Apr, 2016
I really liked this. I used smoked tofu, and I think it is best to use some kind of pre-flavoured tofu, I think the cauldron marinated tofu pieces would be really good. I would make this again, but I would double the amount of sauce. The sauce was delicious but kind of got lost overall.
evil_angelwings's picture
15th Apr, 2016
Just to add - I used regular wheat noodles instead of soba, much cheaper!
3rd Sep, 2013
So so as a dish, think more flavour could be used with the tofu
18th Jan, 2013
This was really lovely. I discovered a great way to cook tofu as I think it needs all the help it can get - give this a try! - Slice tofu and pat dry; dip slices in a beaten egg and then sesame seeds; shallow fry until golden; add a couple tbsp soy sauce to the pan and turn the tofu until all the soy is absorbed. Crispy and delicious! I also substituted broad beans for edamame, and lime juice for OJ.
29th Jun, 2011
Pretty darn tasty. It was nice to find a recipe that I can cook for a reasonable price as I'm currently living in Japan and food here is not cheap. (I'm talking, for example, upto £3 per apple if you're stupid enough to shop in places like that. It was your average Japanese grown apple, no special importation local to the area!) Although I used regular soy sauce in place of tamari (not really sure what this is but in Japanese tamari means 'to collect' or 'to resist') and left out the orange juice as I've yet to find a decent one. A tasty recipe to say the least. :D
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2nd Jan, 2015
Make more sauce than the recipe says-perhaps double
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