Silky noodles, crispy tofu, and a luscious satay sauce come together in this vibrant dish perfect for any occasion. Whether you prefer it warm for a hearty dinner or chilled as a refreshing lunch, Soba Noodles with Satay Tofu is versatile, nutritious, and packed with bold flavours.

What is Satay Tofu Typically Made From?

Satay sauce, known for its creamy, nutty, and slightly sweet profile, originates from Indonesia but has become a staple in many South-Eastern Asian cuisines, including Thailand and Malaysia. Traditionally, satay pairs with skewered meats, but tofu is the perfect plant-based alternative. The magic lies in the sauce: a blend of peanut butter, soy sauce, garlic, and often a hint of sweetness like maple syrup.

When combined with tofu, which readily absorbs flavours, this dish becomes a protein-rich, satisfying meal. Its versatility makes it ideal for both vegans and non-vegans, proving that plant-based versions of classic recipes can be just as indulgent and delicious.

What is Special About Soba Noodles?

Soba noodles, made primarily from buckwheat flour, have a unique nutty flavour and a slightly chewy texture. Buckwheat is naturally gluten-free and loaded with nutrients, including protein, fibre, and important minerals like manganese. These noodles are a staple in Japanese cuisine and are commonly enjoyed chilled with dipping sauces or in warm broths.

What sets soba noodles apart is their ability to pair well with bold flavours, such as the creamy satay sauce in this recipe. They’re also quick to prepare—perfect for those evenings when you need dinner on the table in under 30 minutes.

Is Tofu Actually Healthy for You?

Tofu is not just a versatile ingredient; it’s a nutritional powerhouse! Made from soybeans, tofu is packed with protein and contains all nine essential amino acids. It’s also rich in iron, calcium, and magnesium, making it a staple for many plant-based diets.

I’ve used tofu in a variety of recipes, from a comforting tofu scramble to crispy, bite-sized snacks like my cheesy air fryer tofu bites. Its ability to adapt to different flavours and textures is unmatched, making it a fantastic ingredient for busy families or anyone looking to enjoy healthy and delicious meals.

Different Types of Tofu

Tofu comes in several varieties, each suited to different types of recipes:

• Silken Tofu: Smooth and creamy, ideal for desserts, dips, or recipes like my silken tofu tzatziki.

• Soft Tofu: Slightly firmer than silken, it works well in dishes like soups or chilled salads.

• Firm/Extra-Firm Tofu: Dense and sturdy, perfect for stir-fries, grilling, or crispy dishes like this soba noodle recipe.

Tofu’s ability to absorb flavours makes it an incredibly adaptable ingredient. Plus, it’s low in calories, cholesterol-free, and high in nutrients—a win-win for any meal!

FAQs for Soba Noodles with Satay Tofu

Can I make this recipe gluten-free? Absolutely! Simply use gluten-free soba noodles (made from 100% buckwheat) and ensure your soy sauce is gluten-free.

What’s the best way to store leftovers? Store the soba noodles and tofu separately in airtight containers in the fridge for up to 3 days. This prevents the noodles from becoming soggy.

Can I use a different type of noodle? Yes! Udon noodles, rice noodles, or even spaghetti can work as substitutes if you don’t have soba noodles on hand.

Can I meal-prep this dish? Definitely! Prepare the tofu and sauce ahead of time, and store them in the fridge. Cook the soba noodles fresh before serving for the best texture.

This Soba Noodles with Satay Tofu recipe is a testament to how simple, wholesome ingredients can come together to create something truly delicious and satisfying. The combination of tender soba noodles, crispy tofu, and the rich, creamy satay sauce makes this dish a flavour-packed meal that’s perfect for any occasion.

Whether you're preparing a quick family dinner, hosting friends, or just treating yourself to a comforting bowl of goodness, this recipe is sure to impress with its balance of taste, texture, and nutrition. Plus, its versatility—served warm or chilled—means it’s ideal for every season and occasion!

INGREDIENTS

Soba Noodles with Satay Tofu Recipe

• 180g soba noodles

• 450g tofu, cubed

• 1/4 cup cornflour

• 2 garlic cloves, minced

• 2 tbsp soy sauce

• 2 tbsp tomato sauce

• 1/4 cup peanut butter

• 1 tbsp maple syrup

• 1 cup vegetable stock

• Optional garnish:

  • Chopped peanuts

  • Sesame seeds

  • Sliced green onion

METHOD

• Cut the tofu into small cubes and toss them in cornflour until well coated.

• Heat a little oil in a frypan over medium heat. Add the tofu and cook until golden and crispy on all sides.

• In a small bowl, whisk together the garlic, soy sauce, tomato sauce, peanut butter, maple syrup, and vegetable stock until smooth.

• Lower the heat of the frypan and pour in the satay sauce mixture. Stir gently to coat the tofu, cooking until the sauce thickens.

• Bring a pot of water to a boil and cook the soba noodles according to the packet instructions (usually 4-5 minutes). Drain and rinse under cold water to remove excess starch if serving chilled.

• Divide the soba noodles between bowls and top with the satay tofu. Garnish with optional extras like chopped peanuts, sesame seeds, or sliced green onion for added flavour and texture.

• Enjoy this dish warm for a comforting meal or chilled as a refreshing lunch option!

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