Vegan Tofu Soba

Tofu is one of those plant based foods that oh so tasty and filled with good protein; but a word of caution, tofu should be eaten in moderation. It is not something that you want to eat on a daily basis. And if you do, keep it in very small portions. For this dish we are going to enjoy a good dose of this marinated tofu. The marinade is so good and will make the plain tasting tofu come to life. Paired all together with the soba noodles and sautéed vegetables and this is completely healthy, satisfying and stress free meal.

Serves: 4 to 6


  • soba noodles (about 8 oz)
  • 10 oz. extra firm tofu, cubed
  • handful broccoli florets
  • 2 carrots, sliced diagonally
  • 2 scallions, green and white parts, thinly sliced
  • small handful mint leaves
  • small handful basil leaves
  • 1 tablespoon sesame oil, for sauteing
  • white & black sesame seeds for garnish, optional
  • a few fresh basil & mint leaves for garnish, optional
For the tofu marinade
  • 1/4 cup tamari, soy sauce or bragg's aminos
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons pure maple syrup
  • 1 tablespoon sesame oil
  • 2 garlic cloves, minced
  • 1 inch knob ginger, grated or minced
  • 1 tablespoon red pepper flakes, or to taste
  • a dash or two of sriracha, optional


  1. In a medium size shallow dish, combine the ingredients of the marinade.
  2. Next prepare your tofu. It would help if you drain the tofu either by patting it dry with a paper towel or letting it sit in a colander on top of a bowl for 30 minutes.
  3. Cube your tofu, however you like best. Place tofu in the marinade and let set for at least 20 minutes, flipping every so often. The tofu is meant to be served at room temp straight from the marinade. Feel free to warm the tofu by adding it to the skillet while sauteing the veggies.
  4. In a medium size pot filled 2/3 of the way with water (or salted water if you wish), bring water to a boil, add desired amount of soba noodles, lower heat to medium high and cook noodles, uncovered, for 4 minutes. When done drain, rinse and set aside.
  5. In a medium size pan/skillet, heat sesame oil over medium heat, add the carrots and broccoli (and tofu if you would like it warmed), cook for about 3 minutes. Carefully add in a large spoonful tablespoon of the marinade along with the mint and basil and cook for another 2 - 3 minutes. I prefer my vegetables to be al dente and will remove from heat as soon as they brighten in color. Feel free to cook a little longer if you wish.
  6. Serve soba noodles in individual dishes with marinated tofu, sauteed carrots, broccoli and herbs. Top with marinade, scallions, sesame seeds and additional fresh herbs.
  7. Enjoy!

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