Chilled Soba with Tofu and Sugar Snap Peas

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
73%
Chilled Soba with Tofu and Sugar Snap Peas
60 min.
6
404kcal

Suggestions


Indulge in the refreshing and vibrant flavors of our Chilled Soba with Tofu and Sugar Snap Peas, a delightful dish that’s perfect for any meal of the day. Bursting with health benefits and deliciousness, this recipe is ideal for those who embrace a vegetarian or vegan lifestyle, offering a wholesome, dairy-free experience that won't compromise on taste. With a nourishing health score of 73, you can enjoy this meal knowing that each bite is packed with nutrients.

Imagine slurping up perfectly cooked soba noodles, tossed in a fragrant and savory sauce made with rich soy sauce, sweet mirin, and a hint of ponzu that brings a delightful tang to every mouthful. Add to that the crunch of sugar snap peas and the delicate greens of wilted spinach, not to mention the silky texture of tofu that adds a lovely protein boost! The medley of colors and textures in this dish is not only pleasing to the eye but also tantalizes your taste buds.

In just about an hour, you’ll have a beautiful, chilled dish that’s great for lunch, dinner, or even as a show-stopping main course for your next gathering. Whether you’re a seasoned cooking enthusiast or new to the kitchen, this recipe is simple enough to execute while still providing an impressive presentation. Enjoy the ultimate in healthy eating with Chilled Soba with Tofu and Sugar Snap Peas — your body and taste buds will thank you!

Ingredients

  • 16 cups baby spinach 
  • large shiitake mushrooms dried
  • tablespoons ginger peeled thin
  • inch kombu dried ( kelp)
  • 0.3 cup rice wine sweet (Japanese rice wine)
  • tablespoons ponzu sauce (not containing dashi)
  • cup spring onion divided thinly sliced
  • tablespoon sesame oil 
  • 14 ounce silken tofu 
  • pound soba noodles dried
  • 0.5 cup soya sauce (preferably Japanese)
  • tablespoon sugar 
  • pound sugar snap peas thinly sliced
  • 2.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot
  • sieve
  • slotted spoon
  • colander

Directions

  1. Simmer mushroom in water in a small saucepan, covered, 15 minutes.
  2. Add kombu and barely simmer, covered, 5 minutes.
  3. Remove from heat and let stand, covered, 5 minutes. Strain through a fine-mesh sieve into a large glass measure, pressing on and discarding solids. Return 2 cups liquid (add water if necessary) to saucepan.
  4. Add soy sauce, mirin, ponzu, sugar, and 1/4 teaspoon salt and bring to a boil, stirring until sugar has dissolved.
  5. Remove from heat. Stir in sesame oil, then cool in pan in a large ice bath.
  6. Blanch sugar snaps in a large pot of unsalted boiling water until crisp-tender, about 2 minutes.
  7. Transfer with a slotted spoon to a large colander set in ice bath to stop cooking. Lift colander to drain.
  8. Transfer sugar snaps to a bowl. Meanwhile, return water to a boil. Blanch spinach until just wilted, about 30 seconds, then cool and drain in same manner. Squeeze out excess water.
  9. Add to sugar snaps.
  10. Return water to a boil.
  11. Add noodles and cook according to package directions, stirring occasionally, until tender.
  12. Drain in colander and rinse with cold water. Cool in ice bath until very cold (add more ice to water as necessary).
  13. Drain well.
  14. Carefully drain tofu and pat dry.
  15. Cut into 3/4-inch cubes.
  16. Whisk sauce, then pour 1 1/2 cups sauce into a large bowl.
  17. Add noodles, sugar snaps, spinach, and half of scallions and toss.
  18. Serve in shallow bowls, topped with tofu, remaining scallions, and ginger.
  19. Drizzle with some of remaining sauce and serve remainder on the side.
  20. Sauce can be made 3 days ahead and chilled.
  21. Per serving: 403 calories, 5g fat (1g saturated), 0mg cholesterol, 2145mg sodium, 76g carbohydrates, 4g fiber, 20g protein
  22. Nutrition Data
  23. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories404kcal
Protein19.83%
Fat11.1%
Carbs69.07%

Properties

Glycemic Index
36.1
Glycemic Load
31.82
Inflammation Score
-10
Nutrition Score
35.693043420172%

Flavonoids

Luteolin
0.59mg
Kaempferol
5.33mg
Myricetin
0.28mg
Quercetin
4.96mg

Nutrients percent of daily need

Calories:404.22kcal
20.21%
Fat:5.2g
8%
Saturated Fat:0.76g
4.77%
Carbohydrates:72.82g
24.27%
Net Carbohydrates:68.36g
24.86%
Sugar:6.99g
7.76%
Cholesterol:0mg
0%
Sodium:1927.39mg
83.8%
Alcohol:1.61g
100%
Alcohol %:0.45%
100%
Protein:20.9g
41.81%
Vitamin K:440.4µg
419.43%
Vitamin A:8490.02IU
169.8%
Manganese:2.01mg
100.47%
Vitamin C:71.11mg
86.19%
Folate:247.75µg
61.94%
Magnesium:186.73mg
46.68%
Vitamin B1:0.63mg
41.78%
Iron:7.07mg
39.28%
Phosphorus:345.66mg
34.57%
Potassium:1009.32mg
28.84%
Copper:0.55mg
27.29%
Vitamin B6:0.52mg
25.99%
Vitamin B3:4.55mg
22.76%
Vitamin B2:0.38mg
22.53%
Calcium:179.12mg
17.91%
Fiber:4.45g
17.8%
Zinc:2.45mg
16.34%
Vitamin B5:1.47mg
14.69%
Vitamin E:2.05mg
13.69%
Selenium:1.83µg
2.62%
Source:Epicurious