Soba Noodle Salad with Vegetables and Tofu

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
73%
Soba Noodle Salad with Vegetables and Tofu
45 min.
5
455kcal

Suggestions


Experience the delightful fusion of flavors and textures with our Soba Noodle Salad with Vegetables and Tofu! This vibrant dish is a perfect way to enjoy a healthy meal without compromising on taste. Packed with fresh vegetables, protein-rich tofu, and flavorful soba noodles, it’s an excellent choice for lunch, a side dish, or even a satisfying main course.

The combination of crunchy napa cabbage, sweet shredded carrots, and zesty bean sprouts makes every bite a crunch-filled joyride, while a tangy dressing made with ginger, garlic, and sesame oil ties everything together beautifully. Not only does this salad appeal to your taste buds, but it also caters to various dietary needs as it is vegetarian, vegan, and dairy-free, making it a staple in health-conscious homes.

At just 455 calories per serving, this Soba Noodle Salad is not only very healthy but can also be prepared in just 45 minutes! Whether you're looking for a refreshing dish to accompany your meals or a hearty standalone option, this salad promises to satisfy your cravings while nourishing your body. Elevate your cooking game and impress your family or guests with this colorful, nutrient-packed dish that brings a touch of Asian-inspired flair to your dining table!

Ingredients

  • teaspoon bottled garlic minced
  • tablespoon ginger fresh minced peeled
  • 0.3 cup brown sugar packed
  • cup carrots shredded
  • teaspoon chili paste depending on your taste pref with garlic
  • teaspoons sesame oil dark
  • cups bean sprouts fresh
  • 0.5 cup cilantro leaves fresh chopped
  • 0.5 cup soy sauce low-sodium
  • cups napa cabbage chinese very thinly sliced ()
  • tablespoons orange juice 
  • tablespoon rice vinegar 
  • tablespoon sesame seed toasted
  • cups spaghetti whole wheat hot cooked uncooked ( 8 ounces buckwheat noodles)
  • 12.3 ounce tofu firm drained cut into 1-inch cubes

Equipment

  • bowl
  • whisk

Directions

  1. To prepare dressing, combine first 9 ingredients in a small bowl; stir with a whisk.
  2. To prepare salad, combine noodles and remaining ingredients in a large bowl.
  3. Drizzle with dressing, tossing well to coat.

Nutrition Facts

Calories455kcal
Protein18.87%
Fat12.92%
Carbs68.21%

Properties

Glycemic Index
61.57
Glycemic Load
1.82
Inflammation Score
-10
Nutrition Score
29.671739070312%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.81mg
Naringenin
0.15mg
Luteolin
0.04mg
Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
1mg

Nutrients percent of daily need

Calories:454.55kcal
22.73%
Fat:6.93g
10.66%
Saturated Fat:0.96g
5.97%
Carbohydrates:82.25g
27.42%
Net Carbohydrates:79.2g
28.8%
Sugar:15.3g
17%
Cholesterol:0mg
0%
Sodium:956.13mg
41.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.76g
45.52%
Manganese:2.83mg
141.47%
Vitamin A:4554.27IU
91.09%
Selenium:59.96µg
85.66%
Vitamin K:41.88µg
39.89%
Magnesium:158.51mg
39.63%
Vitamin B1:0.49mg
32.92%
Folate:128.06µg
32.02%
Phosphorus:308.46mg
30.85%
Vitamin C:23.69mg
28.71%
Iron:5.07mg
28.16%
Copper:0.56mg
27.83%
Vitamin B3:5.3mg
26.52%
Vitamin B6:0.44mg
21.77%
Calcium:204.77mg
20.48%
Zinc:2.59mg
17.28%
Potassium:571.83mg
16.34%
Vitamin B2:0.28mg
16.22%
Fiber:3.05g
12.2%
Vitamin B5:1.19mg
11.91%
Vitamin E:0.45mg
2.97%
Source:My Recipes