This salad is a bright, nourishing bowl that brings together fresh vegetables, whole grains, and plant protein in the most satisfying way. The star is the tofu: firm cubes soaked in a zesty mix of lemon, low‑salt soy or tamari, paprika, garlic, and a touch of honey, maple or date syrup. A light dusting of chickpea or corn flour helps the tofu crisp beautifully when baked or pan‑seared without oil, giving you golden edges and a tender centre. This simple marinade delivers flavour while supporting heart health, steady energy, and balanced blood sugar.

The salad itself is a celebration of colour and crunch. Soba noodles—made primarily from buckwheat—offer a naturally gluten‑friendly, fibre‑rich base that supports digestion and long‑lasting fullness. Baby spinach adds iron and folate, grated carrot brings beta‑carotene for skin and eye health, and edamame provides extra plant protein and essential amino acids. Snow peas, cherry tomatoes, and finely chopped radishes add freshness, antioxidants, and that lively mix of textures that makes every forkful interesting.

A light dressing of rice wine vinegar, reduced‑salt soy sauce, and finely sliced fresh ginger ties everything together. Ginger is especially valuable here—it’s known for its anti‑inflammatory and digestive‑soothing properties, making the salad feel as good as it tastes. A sprinkle of pine nuts adds healthy fats, minerals, and a gentle buttery crunch.

This dish is wonderfully balanced: energising yet light, protein‑rich without heaviness, and packed with vegetables that support immunity, gut health, and overall vitality. It’s the kind of meal that leaves you feeling refreshed, nourished, and ready for the rest of your day.

Soba Noodle Salad with Lemon Marinated Tofu

Catherine Barclay

A bright, refreshing soba salad tossed with crisp vegetables and topped with lemon‑marinated tofu that’s zesty, protein‑rich, and beautifully light. A nourishing bowl that’s as energising as it is satisfying.

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Course Main Course

Cuisine Japanese

Servings 4 servings

Ingredients

  

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Tofu Marinade

• 300 grams firm tofu
• 1 tbsp reduced-salt soy sauce or tamari
• 2 tsp ground paprika
• 1 lemon
• 2 cloves garlic minced
• 1 tbsp honey, maple syrup or date syrup
• chickpea or cornflour (corn starch)

Salad

• 180 grams dried soda 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 or grated
• 2 tsp pine nuts 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.

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 Fiber rich, Fibre rich, marinated tofu, plant-based, Soda noodles, vegan, wfpb, wholefood

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