Chilled sesame soba noodles with grilled tofu create a revitalizing and nutritious dish, ideal for warm days. Cook soba noodles until tender, then cool and toss them with a flavorful dressing of sesame oil, soy sauce, and rice vinegar. Marinate and grill firm tofu until crispy, adding protein to the meal. Combine with colorful vegetables like cucumber and carrots for added crunch. This dish is perfect for meal prep or gatherings, and there’s even more to explore.
Ingredients You’ll Need
Chilled Sesame Soba Noodles with Grilled Tofu is a revitalizing and nutritious dish that combines the nutty flavors of sesame with the hearty texture of soba noodles and protein-rich tofu.
Ideal for vegetarians, vegans, or anyone looking for a light and satisfying meal, it takes approximately 30 minutes to prepare and can be served as a main course or a side dish at a summer barbecue or picnic.
Ingredients You’ll Need:
- 8 oz soba noodles
- 1 block (14 oz) firm tofu, drained and pressed
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup (for a vegan option)
- 2 tablespoons sesame seeds
- 1 cucumber, julienned
- 2 green onions, chopped
- Fresh cilantro or basil (for garnish)
- Salt and pepper, to taste
Cooking Steps Instructions:
- Start by cooking the soba noodles according to the package instructions. Once done, drain and rinse under cold water to stop cooking and cool them down.
- While the noodles are cooking, prepare the tofu. Cut the tofu into slices or cubes and marinate in a mixture of soy sauce and sesame oil for at least 10 minutes.
- Preheat a grill or grill pan over medium-high heat. Grill the marinated tofu for about 3-4 minutes on each side, or until golden brown and slightly crispy. Remove from the grill and let cool.
- In a large bowl, combine the cooled soba noodles with rice vinegar, honey (or maple syrup), remaining sesame oil, and sesame seeds. Toss gently to make sure everything is well coated.
- Add the julienned cucumber and chopped green onions to the noodle mixture, and season with salt and pepper to taste. Toss to combine.
- To serve, place the soba noodle mixture on a plate or in a bowl, topped with grilled tofu. Garnish with fresh cilantro or basil for added flavor.
Variations and Tips:
- For added crunch, consider adding shredded carrots or bell peppers to the noodle mixture.
- If you like a bit of spice, you can drizzle some chili oil or add crushed red pepper flakes.
- This dish can be made in advance and stored in the refrigerator, making it perfect for meal prep or potlucks.
- If you prefer a cold noodle salad, you can add a squeeze of lime juice for a zesty finish.
- Feel free to substitute grilled vegetables or tempeh for the tofu for a different protein option.
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Cooking the Soba Noodles
Chilled sesame soba noodles with grilled tofu is a invigorating and nutritious dish perfect for warm weather meals, vegetarian gatherings, or quick lunches. This dish highlights the nutty flavor of soba noodles, made from buckwheat, combined with a savory sesame dressing. The preparation time is around 15 minutes, making it ideal for busy days when you crave something light yet satisfying.
Ingredients:
- 8 ounces soba noodles
- Water
- Salt
- Ice cubes
- Sesame oil (for dressing)
- Soy sauce (for dressing)
- Rice vinegar (for dressing)
- Honey or maple syrup (for dressing)
- Grated ginger (optional)
- Chopped scallions (for garnish)
- Sesame seeds (for garnish)
Cooking Steps:
- Bring a large pot of salted water to a boil. Add the soba noodles to the boiling water and cook according to package instructions, usually about 5-7 minutes, until tender but still firm (al dente).
- Once cooked, drain the noodles in a colander and rinse them under cold running water to stop the cooking process and remove excess starch. This step is essential for achieving a chilled dish.
- After rinsing, transfer the soba noodles into a large bowl filled with ice water. Let them sit for a few minutes until thoroughly chilled, then drain again.
- In a small bowl, whisk together sesame oil, soy sauce, rice vinegar, honey or maple syrup, and grated ginger (if using) to create the sauce.
- Add the drained soba noodles to the bowl with the sauce and toss to coat evenly.
- Transfer the dressed soba noodles to serving plates and garnish with chopped scallions and sesame seeds.
Variations and Tips:
- For added texture, consider incorporating blanched vegetables such as snap peas, carrots, or bell peppers into the soba noodles.
- For a spicy kick, include sriracha or chili oil in the dressing.
- If you want a heartier meal, serve with grilled tofu or sliced grilled chicken.
- Leftover soba noodles can be stored in the fridge for up to three days; just make sure to keep them well-coated in sauce to prevent sticking.
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Preparing the Grilled Tofu
Grilled tofu is a delicious and versatile protein option that pairs beautifully with chilled sesame soba noodles. This dish is ideal for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet. It takes about 30 minutes to prepare, making it perfect for a quick weeknight dinner or a revitalizing summer meal.
Ingredients
- 1 block firm or extra-firm tofu
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 garlic clove, minced
- 1 teaspoon grated ginger
- 1 tablespoon sesame seeds (optional)
- 1 tablespoon vegetable oil (for grilling)
Cooking Steps
- Press the Tofu: Begin by draining the tofu and pressing it to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for 15-20 minutes.
- Prepare Marinade: In a mixing bowl, combine soy sauce, sesame oil, rice vinegar, maple syrup, minced garlic, and grated ginger. Stir well to create a marinade.
- Slice the Tofu: After pressing, slice the tofu into 1/2-inch thick rectangles or triangles.
- Marinate Tofu: Place the tofu pieces in the marinade, ensuring they are well-coated. Let them marinate for at least 15 minutes. You can also let the tofu marinate longer for a more intense flavor.
- Preheat Grill or Grill Pan: Heat your grill or a grill pan over medium-high heat. Lightly brush it with vegetable oil to prevent sticking.
- Grill Tofu: Remove the tofu from the marinade, allowing excess to drip off. Place the tofu on the grill and cook for about 4-5 minutes per side, or until grill marks appear and the tofu is heated through.
- Garnish (Optional): If desired, sprinkle sesame seeds on the grilled tofu just before serving for added texture and flavor.
Variations and Tips
- Flavor Boost: Add your favorite spices or herbs to the marinade, such as chili flakes for heat or chopped green onions for freshness.
- Serve on Skewers: For a fun presentation, thread tofu pieces onto skewers before grilling.
- Serve Hot or Cold: Grilled tofu can be enjoyed warm or at room temperature, making it a versatile addition to salads or cold noodle dishes.
- Leftover Marinade: Reserve some of the marinade to brush on the tofu while grilling for an extra burst of flavor.
- Thickening Sauce: If you prefer a thicker sauce, you can reduce the marinade in a saucepan over medium heat until it thickens, then serve alongside the grilled tofu.
With these steps, you’ll create flavorful grilled tofu that perfectly complements the chilled sesame soba noodles. Enjoy!
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Making the Sesame Sauce
Chilled Sesame Soba Noodles with Grilled Tofu is a vibrant, cold noodle dish combining the nutty flavors of sesame with hearty proteins, making it an ideal vegetarian or vegan option for a revitalizing lunch or dinner.
This dish takes about 30 minutes to prepare and is perfect for meal prep, summer picnics, or anyone looking to enjoy a light yet satisfying meal.
Ingredients:
- 1/4 cup tahini
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup (for a vegan option)
- 1 teaspoon ginger, grated
- 1 clove garlic, minced
- 2 tablespoons water (adjust for consistency)
- 1/4 teaspoon red pepper flakes (optional)
- Salt to taste
Cooking Instructions:
- In a medium mixing bowl, combine the tahini, soy sauce, rice vinegar, sesame oil, honey (or maple syrup), grated ginger, and minced garlic.
- Whisk the ingredients together until smooth and creamy. If the sauce is too thick, gradually add water until you reach your desired consistency.
- Taste the sauce and adjust the seasoning with red pepper flakes, if desired, and salt to taste. Set aside.
Variations and Tips:
- For a nuttier flavor, you can add a sprinkle of toasted sesame seeds to the sauce.
- Feel free to substitute fresh garlic with garlic powder if you want a milder flavor.
- If you prefer a thinner sauce for the noodles, add more water slowly until it suits your taste.
- Experiment with adding additional ingredients such as lime juice for a citrus twist or cilantro for a fresh herb flavor.
- This sauce can be stored in the refrigerator for up to 5 days, making it perfect for meal prep.
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Chilling the Noodles
Chilled Sesame Soba Noodles with Grilled Tofu is a revitalizing dish that marries the nutty flavors of sesame with the hearty texture of soba noodles and grilled tofu. Ideal for vegans, vegetarians, or anyone looking for a light, yet satisfying meal, this dish can be prepared in about 30 minutes (excluding chilling time), making it perfect for warm days or casual gatherings.
Ingredients:
- 8 oz soba noodles
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon tahini
- 1 tablespoon honey or agave syrup
- 1 teaspoon grated ginger
- 1/4 cup scallions, finely chopped
- 1/4 cup cilantro, chopped
- 1 tablespoon sesame seeds
- 14 oz firm tofu, pressed and sliced
- Olive oil for grilling
- Salt and pepper to taste
Cooking Steps:
- Cook the Soba Noodles: Bring a large pot of salted water to a boil. Add the soba noodles and cook according to package instructions, usually around 4-6 minutes until tender. Drain and rinse under cold water to stop the cooking process. Toss with a teaspoon of sesame oil to prevent sticking.
- Prepare the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, tahini, honey or agave syrup, and grated ginger until smooth. Set aside.
- Grill the Tofu: Preheat your grill or grill pan over medium heat. Brush the tofu slices lightly with olive oil and season with salt and pepper. Grill the tofu for 3-4 minutes on each side until golden and slightly charred. Remove from heat and let cool.
- Combine Ingredients: In a large mixing bowl, combine the chilled soba noodles with the sauce, scallions, cilantro, and sesame seeds. Toss gently to guarantee the noodles are well-coated.
- Serve: Place a portion of the noodle mix on a plate or bowl, and top with slices of grilled tofu. You can sprinkle more sesame seeds or fresh herbs on top for garnish.
Variations and Tips:
- For added crunch, consider topping your dish with sliced cucumbers or shredded carrots.
- If you prefer a spicy kick, add a drizzle of sriracha or a sprinkle of red pepper flakes to the sauce.
- You can easily swap the tofu for grilled chicken or shrimp if not adhering to a vegetarian diet.
- This dish benefits from a few hours of chilling in the refrigerator to allow flavors to meld, so consider making it ahead of time.
Enjoy your revitalizing Chilled Sesame Soba Noodles with Grilled Tofu, perfect for a summer meal!
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Assembling the Dish
Chilled Sesame Soba Noodles with Grilled Tofu is a revitalizing and nutritious dish that combines the nutty flavors of sesame with the heartiness of grilled tofu and the delicate texture of soba noodles.
This dish is perfect for a light lunch or an easy dinner, ideal for vegetarians and anyone seeking a healthy meal option. With a preparation and assembly time of approximately 30-40 minutes, it’s both quick and satisfying.
Ingredients:
- 8 oz soba noodles
- 1 block (14 oz) firm tofu, pressed and drained
- 3 tablespoons sesame oil
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup
- 1 tablespoon toasted sesame seeds
- 2 green onions, thinly sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- Fresh cilantro for garnish
- Salt and pepper to taste
Cooking Steps:
- Cook the Soba Noodles: Bring a pot of salted water to a boil and add the soba noodles. Cook according to package instructions until al dente, typically about 4-6 minutes. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- Prepare the Tofu: Slice the pressed tofu into 1-inch cubes. Heat 1 tablespoon of sesame oil in a grill pan or skillet over medium-high heat. Add the tofu and grill for about 3-4 minutes on each side, or until golden and crispy. Remove from heat and set aside.
- Make the Sauce: In a small bowl, whisk together the remaining sesame oil, soy sauce, rice vinegar, honey (or maple syrup), and a pinch of salt and pepper. Adjust according to your taste preference.
- Combine Ingredients: In a large mixing bowl, add the cooled soba noodles, grilled tofu, green onions, cucumber, and carrot. Drizzle the sauce over the mixture and toss gently to combine, ensuring everything is well coated.
- Serve: Divide the noodles among serving bowls. Sprinkle toasted sesame seeds and fresh cilantro on top for garnish. Serve chilled or at room temperature.
Variations and Tips:
- Protein Options: If you prefer, you can substitute tofu with grilled chicken, shrimp, or tempeh for a different protein source.
- Vegetable Add-Ins: Feel free to incorporate other vegetables like bell peppers, snap peas, or radishes for more color and crunch.
- Sauce Adjustments: For a spicier kick, consider adding a splash of sriracha or chili oil to the sauce mix.
- Storage: This dish can be made ahead and stored in the refrigerator for up to 3 days. Just be sure to keep the sauce separate until ready to serve to prevent the noodles from becoming soggy.
- Serving Tip: To elevate the dish, serve with lime wedges on the side for an extra zing.
Enjoy this tasty and healthful dish as a satisfying meal that’s perfect for any occasion!
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Adding Vibrant Vegetables
Chilled Sesame Soba Noodles with Grilled Tofu is a delightful, invigorating dish that beautifully marries the flavors of Asian cuisine in a harmonious bowl. Perfect for vegetarians and vegans, this meal is not only healthy but also quick to prepare, taking about 30 minutes from start to finish.
It’s an ideal option for a light lunch, a picnic, or any summertime gathering, packed with vibrant colors and crisp textures thanks to the addition of fresh vegetables.
Ingredients:
- 8 oz soba noodles
- 1 block (14 oz) firm tofu, drained and pressed
- 2 tablespoons sesame oil
- 3 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon tahini
- 1 tablespoon honey or maple syrup (for vegan)
- 1 teaspoon chili paste (optional)
- 1 cup edamame (shelled)
- 1 cucumber, julienned
- 1 cup bell peppers (red, yellow, or orange), thinly sliced
- 1 cup carrots, julienned
- 3 green onions, sliced
- Sesame seeds, for garnish
- Fresh cilantro or basil leaves, for garnish
Instructions:
1. Cook the Soba Noodles: Begin by boiling a pot of water. Add the soba noodles and cook according to package instructions, typically about 4-6 minutes.
Drain and rinse under cold water to stop the cooking process, then set aside.
2. Prepare the Tofu: While the noodles are cooling, preheat the grill or a grill pan over medium heat. Cut the pressed tofu into slices or cubes and marinate in a mixture of 1 tablespoon sesame oil, 1 tablespoon soy sauce, and 1 tablespoon rice vinegar for about 10 minutes.
3. Grill the Tofu: Lightly oil the grill or pan, then add the marinated tofu. Grill for about 5-7 minutes on each side or until golden and crispy.
Once cooked, remove from heat and set aside.
4. Make the Dressing: In a small bowl, whisk together the remaining soy sauce, sesame oil, tahini, honey (or maple syrup), and chili paste (if using) until well combined.
5. Assemble the Dish: In a large mixing bowl, combine the cooked soba noodles, edamame, cucumber, bell peppers, and carrots.
Pour the dressing over the top and toss well to guarantee everything is coated.
6. Serve: Divide the noodle mixture among plates or bowls, and top with grilled tofu.
Garnish with sliced green onions, sesame seeds, and fresh herbs like cilantro or basil.
Variations and Tips:
- Add More Vegetables: Feel free to incorporate other vegetables such as snap peas, cherry tomatoes, or shredded cabbage for added crunch and flavor.
- Dressing Alternatives: For a spice kick, add some grated ginger or additional chili paste to the dressing.
- Protein Options: If tofu isn’t your thing, consider substituting grilled tempeh or chickpeas for protein.
- Storage: This dish can be stored in the fridge for up to 3 days and tastes even better the next day as the flavors meld.
- Serving Suggestion: This dish pairs wonderfully with a side of miso soup or a simple green salad.
Enjoy this vibrant and nutritious Chilled Sesame Soba Noodles with Grilled Tofu, a sure crowd-pleaser at any occasion!
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Garnishing Your Noodles
Chilled Sesame Soba Noodles with Grilled Tofu is a light and flavorful dish perfect for warm weather or any time you want a revitalizing meal. This dish is ideal for vegetarians and vegans, loaded with protein, fiber, and essential nutrients, making it perfect for anyone looking for a healthy option.
Prep time is about 20 minutes, and with some simple garnishing techniques, you can elevate this cold noodle dish into a visually stunning and delicious meal.
Ingredients:
- 8 oz soba noodles
- 1 block firm tofu, sliced
- 2 tbsp sesame oil
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp honey or maple syrup (optional)
- 2 green onions, finely sliced
- 1 cup shredded carrots
- ½ cup cucumber, julienned
- ¼ cup chopped fresh cilantro
- 1 tbsp sesame seeds (toasted)
- Red pepper flakes (optional)
Cooking Instructions and Variations:
- Prepare the Soba Noodles: Cook the soba noodles according to the package instructions. Once done, drain and rinse under cold water to stop the cooking process and cool them down.
- Grill the Tofu: Press the tofu to remove excess moisture, then slice it into bite-sized cubes or rectangles. Heat a grill pan or outdoor grill on medium-high heat. Brush the tofu with sesame oil, then grill each side for about 3-4 minutes until golden and slightly crispy.
- Make the Dressing: In a small bowl, whisk together the remaining sesame oil, soy sauce, rice vinegar, and honey (if using). Adjust flavors as necessary – it should be a balance of salty and slightly sweet.
- Combine Ingredients: In a large mixing bowl, add the cooled soba noodles, grilled tofu, shredded carrots, and julienned cucumber. Pour the dressing over the top and gently toss to combine, ensuring everything is coated evenly.
- Garnish: Serve the noodles in bowls or on a platter. Top with sliced green onions, cilantro, toasted sesame seeds, and a sprinkle of red pepper flakes for an extra kick, if desired.
Tips:
- For added crunch, consider garnishing with crushed peanuts or chopped cashews.
- If you enjoy a bit of heat, try adding sliced jalapeños or sriracha to the garnish.
- This dish can also be made ahead of time and served cold, making it an excellent option for meal prep or potlucks.
Enjoy your beautifully garnished Chilled Sesame Soba Noodles with Grilled Tofu!
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Serving Suggestions
Chilled Sesame Soba Noodles with Grilled Tofu is a light and invigorating dish that’s perfect for warm weather or any time you crave a quick, healthy meal. This vegetarian-friendly recipe is ideal for both busy weeknights and casual get-togethers. It takes approximately 30 minutes from start to finish, making it an easy choice for lunch or dinner.
With its flavorful sesame dressing and protein-packed grilled tofu, it’s satisfying enough for both adults and kids.
Ingredients:
- 8 oz soba noodles
- 14 oz firm tofu, drained and pressed
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame seeds
- 1 tablespoon honey or maple syrup
- 1 clove garlic, minced
- 1 teaspoon grated ginger
- 1 cucumber, julienned
- 1 carrot, shredded
- 2 green onions, sliced
- Fresh cilantro, for garnish
Cooking Steps:
- Cook the Soba Noodles: In a large pot of boiling water, cook the soba noodles according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- Prepare the Tofu: While the noodles are cooling, slice the firm tofu into thick slabs. Heat a grill pan or outdoor grill over medium heat. Brush the tofu with a mixture of 1 tablespoon sesame oil, soy sauce, and a little bit of the minced garlic. Grill the tofu for 3-4 minutes on each side until golden and slightly charred. Remove from heat and let cool before cutting into cubes.
- Make the Dressing: In a small bowl, whisk together the remaining sesame oil, soy sauce, rice vinegar, honey or maple syrup, minced garlic, and grated ginger until combined. Set aside.
- Assemble the Dish: In a large mixing bowl, combine the cooled soba noodles, grilled tofu, cucumber, carrot, and green onions. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
- Serve: Transfer the chilled noodle salad to serving bowls. Sprinkle with toasted sesame seeds and garnish with fresh cilantro before serving.
Variations and Tips:
- For added protein, consider including edamame or chickpeas.
- Feel free to substitute the grilled tofu with grilled chicken or shrimp for a non-vegetarian version.
- Mix in other vegetables such as bell peppers or snap peas for added crunch and variety.
- To make it vegan, simply use maple syrup instead of honey.
- If you prefer spicy flavors, add a dash of chili oil or sliced red pepper flakes to the dressing.
- This dish is great for meal prep; you can make it ahead and allow the flavors to meld in the fridge for a couple of hours before serving.
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Storage and Meal Prep Tips
Chilled Sesame Soba Noodles with Grilled Tofu is a invigorating and nutritious dish that is perfect for anyone looking for a light yet satisfying meal. Ideal for meal prep, it can be enjoyed as a quick lunch, a delicious dinner, or a flavorful picnic dish.
With a preparation time of approximately 30 minutes, it combines the goodness of whole grain noodles, protein-rich tofu, and a zesty sesame sauce, making it suitable for vegetarians and vegans alike.
Ingredients:
- 8 oz soba noodles
- 1 block firm tofu, drained and pressed
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup
- 2 green onions, sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- 1 tablespoon sesame seeds
- Fresh cilantro or parsley for garnish (optional)
Cooking Steps:
- Begin by cooking the soba noodles according to the package instructions. Once cooked, drain and rinse under cold water to cool. Set aside.
- While the noodles are cooling, prepare the tofu. Cut the pressed tofu into slices or cubes, and marinate in a mixture of 1 tablespoon sesame oil, soy sauce, and rice vinegar for about 10 minutes.
- Preheat a grill or grill pan over medium heat. Grill the marinated tofu for about 4-5 minutes on each side or until golden brown and crispy. Allow to cool slightly before slicing.
- In a mixing bowl, whisk together the remaining sesame oil, rice vinegar, and honey or maple syrup to create a dressing.
- In a large bowl, combine the chilled soba noodles, sliced green onions, julienned cucumber, and carrot. Pour the dressing over the noodle mixture and toss until well combined.
- Serve the noodles in bowls or plates, topped with grilled tofu, sprinkled with sesame seeds and garnished with fresh cilantro or parsley, if desired.
Variations and Tips:
- For added protein, you can include edamame or chickpeas in the noodle mixture.
- Experiment with different vegetables such as bell peppers, radishes, or snap peas to customize the dish according to your preferences or seasonal availability.
- This dish can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Just keep the grilled tofu separate until ready to serve to maintain crispy texture.
- If you prefer a spicy kick, consider adding a drizzle of sriracha or chili oil to the dressing.
