This Soba Noodle Salad with Lemon Marinated Tofu is a colourful, nutrient-packed meal that blends Japanese-inspired flavours with a zesty, protein-rich twist. Marinated tofu cubes, fragrant with lemon, paprika, garlic, soy sauce, and a hint of honey or maple syrup, are coated lightly in chickpea or cornflour for an irresistible texture.

The marinated tofu is then paired with chewy soba noodles made from wholesome buckwheat and tossed among a bounty of fresh vegetables—baby spinach, grated carrot, crisp snow peas, sweet cherry tomatoes, and vibrant radishes. Edamame beans bring a satisfyingly hearty bite, while ginger and rice wine vinegar add tang and a refreshing zing. A sprinkle of toasted pinenuts finishes the dish, adding a nutty crunch.

Perfect as a light but filling lunch or dinner, this salad is both satisfying and immensely nourishing.

Health Benefits:

• Tofu is an excellent plant-based protein, low in saturated fat and rich in calcium and iron. The lemon marinade not only infuses bright flavour, but also increases vitamin C, supporting your immune system.
• Soba noodles (made from buckwheat) are high in fibre and gluten-free (check packaging), promoting smoother digestion and stable energy without blood sugar spikes.
• Edamame beans are powerful plant proteins packed with antioxidants, folate, and heart-healthy fibre, making the salad more filling and beneficial for heart health.
• Spinach, carrots, radishes, tomatoes, and snow peas supply a wide range of vitamins (A, C, K) and minerals, supporting eye health, immunity, and reducing inflammation.
• Ginger and garlic are renowned for their natural anti-inflammatory and immune-boosting properties.
• Pinenuts deliver healthy fats and vitamin E, essential for brain and skin health.
• Low-salt soy sauce/tamari and rice wine vinegar keep sodium levels manageable while providing flavour.

Together, these power-packed ingredients make this Soba Noodle Salad with Lemon Marinated Tofu a well-balanced, plant-forward meal, rich in protein, fibre, vitamins, and minerals—fueling your body for energy, recovery, and everyday wellness.

Soba Noodle Salad with Lemon Marinated Tofu

Catherine Barclay

A vibrant, refreshing dish featuring chewy buckwheat soba noodles tossed with crisp vegetables and topped with cubes of tofu marinated in zesty lemon juice. This light yet satisfying salad offers a delicious balance of tangy, savoury, and fresh flavours, perfect for a healthy lunch or dinner.

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Course Main Course

Cuisine Japanese

Servings 4 servings

Ingredients

  

1x2x3x

Tofu marinade

• 300 grams firm tofu
• 1 tbsp low salt soy sauce or tamari
• 2 tsp ground paprika
• 1 lemon
• 2 cloves garlic minced
• 1 tbsp honey or maple syrup
• chickpea or cornflour

Salad

• 180 grams dried soba noodles
• 100 grams baby spinach
• 2 large carrots grated
• 1 tbsp rice wine vinegar
• 200 grams edamame beans not in pods
• 150 grams snow peas trimmed. thinly sliced
• 6 cherry tomatoes halved
• 4 red radishes finely sliced
• 1 tbsp reduced salt soy sauce
• 2 tsp fresh ginger finely sliced
• 2 tsp pinenuts to serve

Instructions

 

Tofu Marinade

• Squeeze excess water from tofu and then cut into lengthways strips.
• Combine all other ingredients other than the flour into a mixing bowl. In another bowl, add enough flour to coat the tofu.
• After coating, move tofu to the bowl containing the other ingredients. Gently coat in liquid and leave to stand while prepping the salad.
• Dry fry the tofu in a preheated frying pan with a little water to stop it sticking. Add to the top of the salad.

The Salad

• Cook the noodles in a saucepan of boiling water following packet instructions. Add edamame beans in last few minutes.
• Combine soy sauce, rice wine vinegar, ginger in a small bowl for the dressing.
• Arrange all other ingredients, including marinadated tofu, onto plates and pour dressing over the top.

Keyword plant-based, potato salad, Soda noodles, vegan, wfpb

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