Sesame Soba Noodle Stir Fry with Tofu
Sesame Soba Noodle Stir Fry features a delicious sesame sauce with marinated tofu, stir-fried veggies, and fresh herbs for a quick and easy vegan meal bowl perfect for lunch, dinner, or meal prep!
Today, I share with you this amazing soba noodle bowl with sesame-marinated tofu and stir-fried vegetables. I’ve been making this buckwheat noodle stir fry for years and they haven’t disappointed me yet!
It’s healthy, full of flavor, and fulfills many senses. The basil and mint work so well together, sometimes you get a bite of mint, another time a bite of basil, and every now and then a bite of both.
The marinade is a perfect blend of flavors and is what really makes this recipe so delicious. It brings plain tofu to life and pairs well with soba noodles and stir-fried vegetables.
When you’re looking for a healthy, satisfying, and stress-free meal – this is it!
If you enjoy soba noodles as much as I do, be sure to check out this Sesame-Ginger Cucumber Soba Salad, Soba Noodle Bowl, Soba Miso Soup, or Soba Noodle Soup. They are all quick, easy, and delicious!
Ingredient Notes
In this recipe, tofu is marinated in a sesame dressing and stir-fried with broccoli, carrots, and herbs, then served with soba noodles and garnished with scallions and sesame seeds for an absolutely delicious vegan meal.
Here is everything you will need, plus substitution ideas:
- Soba noodles – My favorites are Eden Buckwheat Noodles or King Soba Noodles from Amazon (affiliate links).
- Tofu – we like to use firm or extra-firm tofu. I don’t recommend high-protein tofu as it is so dense and will not absorb the marinade very well.
- Broccoli & carrots
- Scallions – aka green onions, these mild-flavored onions add a nice finishing touch when garnishing.
- Mint & basil – these fresh herbs add flavor and herbaceousness.
- Sesame seeds – white, black, or toasted.
- Tamari – sub with coconut aminos or soy sauce.
- Rice vinegar – adds brightness to the sauce; unseasoned is preferred.
- Pure maple syrup – adds just a touch of sweetness and pairs well with the spicy red pepper flakes.
- Toasted sesame oil – robust in flavor, it adds a nutty, toasted flavor.
- Garlic – if you don’t have fresh on hand, garlic powder will work just as well.
- Ginger – adds zestiness to the marinade.
- Red pepper flakes – can sub with a little sriracha or sambal oelek.
Can I Use Different Vegetables?
Yes, others have commented that they’ve used green pepper, zucchini, mushrooms, and snow peas along with seitan instead of tofu. So feel free to vary it up with your favorite veggies. If you’re wondering if a vegetable will work, just ask in the comments!
How To Make Soba Noodle Stir Fry
- Prep the tofu. Drain the tofu and lay it on its side for a few minutes to let the water drain (above left).
- Make the marinade. In a medium-sized shallow dish, whisk together the tamari, rice wine vinegar, maple syrup, sesame oil, garlic, ginger, and red pepper flakes.
- Cube and marinate the tofu. Cut the tofu into 1/2-inch cubes (it doesn’t have to be perfect!). Add the tofu to the marinade and let sit while finishing the recipe, turning once halfway through.
- Cook the noodles. While tofu is marinating, make the soba noodles according to package directions. Rinse well under cool running water to cool the noodles and stop them from continuing to cook.
- Stir fry. Stir fry the broccoli, carrots, basil, and mint. If you like, add the tofu, marinade, and noodles to the pan to warm through.
- Assemble. Serve veggie mixture over a serving of soba noodles with remaining marinade and garnishes.
That’s it, so simple, healthy, and delicious!
Top Tips
- When making soba noodles, be sure to rinse them well after cooking to ensure they cool down and stop cooking. Otherwise, they will overcook and become mushy. Run them under cool water to refresh them before adding them to the stir fry.
- If you don’t have the basil and mint on hand, this soba stir fry is still great without them.
Adjusting For Dietary Restrictions
- Oil-Free: Simply omit the oil in the marinade, using extra tamari, rice vinegar, or water in its place. It won’t have the same robust toasted sesame flavor, but will still be delicious!
- Gluten-Free: Soba noodles are gluten-free, you can also sub with rice noodles if you like. For the marinade, stick with tamari or coconut aminos to keep it GF.
- Soy-Free: Omit the tofu, adding more of the veggies. Use coconut aminos for the marinade.
How To Store + Reheat
- Refrigerator: Leftovers can be stored in the refrigerator for up to 4 days in a covered container.
- Reheat: Soba noodles can be reheated on the stove over low heat until warmed through, adding a little vegetable broth for moisture as needed. Alternatively, reheat in the microwave using 30 – 60 intervals, stopping to stir in between, until warmed through.
- Meal prep: This soba noodle stir fry is great the next day, making it perfect for meal prep. We recommend meal prepping with these multi-use glass containers.
Serving Suggestions
- Temp: Serve soba noodle stir fry warmed, at room temperature or cold. Either way, it’s delicious!
- Soup: To make this an even heartier meal serve with Garlic Miso Soup with Greens or Simple Vegan Pho Broth.
- Topping: Serve with fresh cilantro and a squeeze of lime for added texture and flavor.
More Easy Noodle Recipes!
- Vegetable Lo Mein + Crispy Tofu
- Tempeh Chow Mein
- Red Hot Miso Noodle Bowl
- Spicy Ramen Noodle Bowl
- Soba Noodle Bowl
If you try this soba noodle recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
SOBA NOODLE STIR FRY WITH TOFU
Soba Noodle Stir Fry is simple, fast, healthy and ready in 30 minutes!
- Prep Time: 20 min
- Cook Time: 10 min
- Total Time: 30 minutes
- Yield: Serves 3
- Category: Noodles, Entree
- Method: marinate, boil, stir fry
- Cuisine: Gluten-Free, Vegan, Asian
Ingredients
- soba noodles (about 8 oz)
- 10 oz. tofu (firm or extra firm), 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 toasted sesame oil, for sauteing
- sesame seeds (white, toasted or black)for garnish, optional
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 teaspoon red pepper flakes, or to taste
Instructions
Drain tofu. Drain the tofu and lay it on its side for a few minutes to let the water drain (above left).
Marinade. In a medium size shallow dish, whisk together the tamari, rice wine vinegar, maple syrup, sesame oil, garlic, ginger, red pepper flakes.
Cube and marinate the tofu. Cut the tofu into 1/2 inch cubes (it doesn’t have to be perfect!). Add the tofu to the marinade and let set for 20 minutes, turning at least once halfway through. The tofu is meant to be served at room temp straight from the marinade. Feel free to warm it up by adding it to the pan while stir frying the veggies.
Noodles. While the tofu is marinating, make the soba noodles according to the package directions. Rinse well under cool running water to stop the noodles from continuing to cook.
Veggies. Heat sesame oil over medium heat, add the broccoli and carrots, stir fry for 3 minutes. Add a large spoon of marinade, basil and mint, cook another 1 – 2 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). Also, you can add the tofu, marinade and noodles to the pan, tossing well, to warm through.
Assemble. Serve soba noodle in individual dishes topped with veggies and tofu, and top with remaining marinade, scallions, sesame seeds and additional fresh herbs.
This can be served warm or cooled. I ate this after taking the photos, it was on the cool side but still absolutely delicious!
Serves 2 – 3
Store: Leftovers can be stored in the refrigerator for up to 3 days in a covered container.
Notes
Oil-Free: Simply omit the oil in the marinade, using extra tamari, rice vinegar or water in its place. It won’t have the same robust toasted sesame flavor, but will still be delicious!
Gluten-Free: Soba noodles are gluten-free, you can also sub with rice noodles if you like. For the marinade, stick with tamari or coconut aminos to keep it GF.
Soy-Free: Omit the tofu, adding more of the veggies. Use coconut aminos for the marinade.
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Hi! Just to be sure: Rice cooking wine is not the same as rice wine vinegar, correct? We have the former, and it is nearly impossible to find the latter. Any substitutes?
You are correct, rice cooking wine (sweet in taste) is different than rice wine vinegar (sour in taste). If you can’t find rice vinegar it at your local grocery store with the other vinegars or in the Asian section, you can try ordering online from Target, Amazon, or other retailer. To substitute, apple cider vinegar is preferable, than white wine vinegar, and lastly fresh lemon juice. I hope that helps!
Just made this. It was very flavorful and very refreshing! Next time I’ll add more veggies and use less noodles and sesame oil (only because I’m battling post- menopausal weight gain). We will be trying more of your recipes!
This was so delicious ! I really like your recipes. I tried so many of them and they are all tasty, easy and satisfying. Thank you for all the work you put in!
What makes the sodium level so high?
It was the soy sauce, but I’ve updated using low sodium, which has cut it to about 50% instead of 88%. Thanks for pointing that out!
Hi! I went to the store today for some sesame oil and realize that there's a few different kinds. Do you use the darker or lighter colored one for this recipe? Thanks so much!
You can either one. The darker is toasted and will have a more pronounced and nutty flavor while the lighter ones are not toasted and have a lighter flavor. Both are fine!