Sesame Soba Noodle Stir Fry features a delicious sesame sauce with marinated tofu and stir-fried veggies and fresh herbs for a quick and easy 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 it hasn’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 the 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!
Ingredients You’ll Need
In this recipe, tofu is marinated in a sesame dressing, and is 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 favorite are these Eden Buckwheat Noodles or King Soba Noodles from Amazon (affiliate links).
- tofu – use firm or extra-firm. I don’t recommend high protein tofu as it is so dense and will not absorb the marinade very well.
- broccoli
- carrots
- scallions – adds a nice finishing touch when garnishing
- mint & basil
- sesame seeds – white, black or toasted
- tamari – sub with coconut aminos or soy sauce
- rice vinegar – adds brightness to the sauce, unseasoned is pref.
- pure maple syrup – adds just a touch of sweet to pair with the spicy red pepper flakes
- toasted sesame oil – robust in flavor, it adds a nutty, toasted flavor
- garlic –
- ginger – adds zestiness to the marinade
- red pepper flakes – can sub with sriracha
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. Wondering if a vegetable will work, just ask in the comments!
How To Make Soba Noodle Stir Fry
- Start with 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 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 ½ inch cubes (it doesn’t have to be perfect!). Add the tofu to the marinade and let set 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 continuing to cook.
- Stir fry. Stir fry the broccoli, carrots, basil and mint. Also, you can add the tofu, marinade and noodles to the pan if you like as well 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
- Whenever making soba noodles, be sure to rinse the soba noodles well after cooking to ensure they cool down and stop cooking, or they will overcook and become mushy. Run them under cool water to refresh before adding to the stir fry.
- If you don’t have the basil and mint on hand, this soba stir fry is still great without them.
How To Store Leftovers
- Refrigerator: Leftovers can be stored in the refrigerator for up to 3 – 4 days in a covered container.
- Meal prep: This soba noodle stir fry is great the next day, making it perfect for meal prep.
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.
Serving Suggestions
- Temp: Serve soba noodle stir fry warmed, at room temperature or cold, either way it’s delicious!
- Soup: To make this and an even heartier meal serve with Garlic Miso Soup with Greens or Simple Vegan Pho Broth.
- Topping: Serve with fresh cilantro and squeeze of lime for added texture and flavor.
More Easy Noodle Recipes
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.
PrintSOBA 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 1x
- 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
- ¼ 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 ½ 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 tofu is marinating, make the soba noodles according to package directions. Rinse well under cool running water to cool the noodles and stop them 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.
Keywords: soba noodle stir fry
Updated: Sesame Soba Noodle Stir Fry was originally published in June 2013. It has been retested and updated with new photos and helpful tips in March 2020.
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chantelnicole says
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!
[email protected] says
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!
sonworshiper says
since i don't like tofu, would eggplant be a good substitute?
[email protected] says
Hmm, I'm not too sure about that with the marinade but you can give it a try. It just might work for your taste buds, especially if you love eggplant! I've tried some odd combos myself and have loved them. :)
Anonymous says
I made this with other vegetables like green pepper, zucchini, mushrooms and snow peas and used seitan instead of tofu. The marinade is the key. I could eat this every day. Thanks for posting!
[email protected] says
Perfect, sounds delicious!
Anonymous says
Would a little miso be good with this?
[email protected] says
I don't see why not but I think just a little is key. Give it a try and let us know what you think!
Anonymous says
This recipe is awesome! I make it often and it's easy too and so tastey! It would be nice if you had the calories and nutritional values for your recipes on your site as well.
[email protected] says
Glad you love this so much! I apologize for not having calorie or nutitional info but just haven't gotten around to that part yet. Happy New Year and I hope you enjoy more of the recipes here at The Simple Veganista :)
cuppy says
I missed the part where it said to pull the tofu out of the marinade, and I put the whole bowl into the pan. Needless to say, it was a smidge spicy but a whole lot delicious!!! Thanks for such a great recipe idea! We loved it!
[email protected] says
So glad you loved it, spicy and all! Thanks for sharing your thoughts! Cheers :)
Anonymous says
Wow, your blog is amazing. And I look at a LOT. Your photos, design, care, and most importantly your delicious and thoughtful recipes are all the perfect combination.
Our first really big garden is overflowing with goodness, so your recipes are just right! For me it is much easier to grow nature's best than to figure out creative and yummy ways to use them. Can't wait to try so many of your recipes!
Thank you for your time and commitment to helping people find a delicious use for very healthy veggies. So very happy (for my whole family) that I found you.
-Jennifer
Shiner, TX
[email protected] says
Thank you so much Jennifer! Hope you find great uses for your garden fare within my blog. Hope your enjoys everything. Cheers! :)
Katie @ Produce On Parade says
This looks like the perfect way to use up my aging tofu! Thanks for sharing sucha great, vegan recipe :) Cheers!
[email protected] says
My pleasure! Enjoy :)
Bridge says
Absolutely love this recipe..Looks delicious and healthy, my favorite :)
The Vegan Cookie Fairy says
Lovely! I'll try this one as it looks like the perfect thing to bring to work. The colours alone would lift my spirits, just in case work would be stressful (and it can be!) Lovely quotes, too. xoxo
coconutandberries says
This looks so good- simple, clean and tasty :)
I'm with you on moderation, it may not be the most exciting but it's what makes me feel best.