Savory Soba Tofu Bento Bowl
Elevate your lunch game with this Savory Soba Tofu Bento Bowl, featuring a delightful combination of stir-fried extra firm tofu, tender vegetables, and nutty soba noodles. This nutritious and colorful meal is not only satisfying but also rich in protein, making it an ideal choice for lunch or snacks. Perfectly portioned for a bento box, this dish brings balance to your meal with the addition of vibrant edamame and a sprinkle of crispy nori. Enjoy a taste of Japanese-inspired cuisine that's easy to prepare and packed with flavor!
N/A
Servings
426
Calories
13
Ingredients
Ingredients
Soba Noodles
1 ounce (Uncooked)
Low-Sodium Tamari
3 teaspoons (Divided)
Sesame Seeds
2 teaspoons (None)
Toasted Sesame Oil
1/2 teaspoon (None)
Pepper
To taste (None)
Nori
1 sheet (Broken into small pieces)
Whole Wheat Flour
2 tablespoons (None)
Garlic Powder
2 teaspoons (None)
Extra Firm Tofu
6 ounces (Cut into 1/2 inch cubes)
Frozen Broccoli Florets
1 cup (Thawed)
Carrots
2 tablespoons (Grated)
Fresh Ginger
1 tablespoon (Minced)
Frozen Shelled Edamame
1/4 cup (Thawed)
Instructions
1
Start by cooking the soba noodles. Bring a large pot of salted water to a boil, then add the noodles and cook for 4 minutes. Once cooked, drain the noodles and rinse them under cold water to stop the cooking process. Drain thoroughly, then toss the noodles with 1 teaspoon of tamari, sesame seeds, and toasted sesame oil. Season with pepper to taste.
2
In a medium bowl, mix together the whole wheat flour and garlic powder. Add the cubed tofu to the bowl, gently tossing to coat each piece evenly. Season with pepper to taste for added flavor.
3
Spray a skillet with olive oil cooking spray and place it over medium-high heat. Once hot, add the coated tofu to the skillet. Sauté for about 5 minutes, or until the tofu cubes turn golden brown on all sides. Once done, transfer the tofu to a plate and drizzle with 1 teaspoon of tamari, allowing the flavor to soak in.
4
In the same skillet, return it to heat and add 2 tablespoons of water along with the remaining 1 teaspoon of tamari. Add the thawed broccoli florets, grated carrots, and minced ginger to the skillet. Stir the mixture and cover with a lid, allowing it to simmer for about 3 minutes or until the broccoli is warmed through and vibrant.
5
To assemble your bento box, begin by placing the soba noodles in one section. Top with the broken nori for added crunch. In another section, pack 1/2 cup of the sautéed tofu, followed by 1/2 cup of the broccoli and carrot mixture. Reserve any leftover tofu and vegetables for additional meals. Finish by filling the last section of the box with thawed edamame.
6
Refrigerate the assembled bento box uncovered until all ingredients are chilled thoroughly. Once cooled, cover the box and store it in the refrigerator until you’re ready to enjoy your delicious meal!
Nutrition Information
57g
Carbs
24g
Protein
10g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Soba Tofu Bento Bowl?
It is a nutritious, Japanese-inspired meal featuring stir-fried extra firm tofu, tender vegetables, and nutty soba noodles, perfect for lunch or meal prep.
How long should I cook the soba noodles?
The soba noodles should be cooked in boiling salted water for 4 minutes.
Is this recipe vegan-friendly?
Yes, the recipe uses plant-based ingredients like tofu, vegetables, and soba noodles, making it suitable for a vegan diet.
How many calories are in one serving?
There are 426 calories in this bento bowl.
How much protein does this dish contain?
This meal provides 24 grams of protein.
What type of tofu is recommended for this recipe?
The recipe calls for 6 ounces of extra firm tofu, cut into 1/2 inch cubes.
How do I prepare the tofu for cooking?
Toss the cubed tofu in a mixture of whole wheat flour and garlic powder until evenly coated.
How long do I sauté the tofu?
Sauté the tofu for about 5 minutes or until the cubes turn golden brown on all sides.
What vegetables are included in the bento bowl?
The bowl includes frozen broccoli florets, grated carrots, and thawed shelled edamame.
How do I cook the broccoli and carrot mixture?
Simmer them in a skillet with 2 tablespoons of water and 1 teaspoon of tamari for about 3 minutes.
What is the purpose of rinsing soba noodles under cold water?
Rinsing them under cold water stops the cooking process and prevents the noodles from becoming mushy.
How should I season the soba noodles?
Toss the drained noodles with 1 teaspoon of tamari, sesame seeds, toasted sesame oil, and pepper.
What is the role of nori in this recipe?
A sheet of nori is broken into small pieces and used as a crunchy topping for the soba noodles.
How much fiber is in this meal?
The Savory Soba Tofu Bento Bowl contains 10 grams of fiber.
What is the total carbohydrate content?
This recipe contains 57 grams of carbohydrates.
How much ginger is needed?
The recipe requires 1 tablespoon of minced fresh ginger.
What type of flour is used to coat the tofu?
The recipe specifies using 2 tablespoons of whole wheat flour.
How much tamari is used in total?
A total of 3 teaspoons of low-sodium tamari is used, divided among the different steps.
Can I use frozen broccoli?
Yes, the recipe specifically calls for 1 cup of frozen broccoli florets, thawed.
What is the recommended amount of edamame?
Use 1/4 cup of thawed shelled edamame.
How should I store the assembled bento box?
Refrigerate it uncovered until all ingredients are chilled, then cover it and store in the refrigerator.
How many ingredients are in this recipe?
There are 13 main ingredients used in this recipe.
What kind of oil is used for sautéing?
The recipe suggests using olive oil cooking spray for the skillet.
How much garlic powder is used?
The tofu coating requires 2 teaspoons of garlic powder.
Is this recipe suitable for meal prep?
Yes, its portioned structure and cold-serving option make it ideal for preparing in advance.
What size should the soba noodle portion be?
The recipe uses 1 ounce of uncooked soba noodles.
Should the ginger be fresh or ground?
The recipe calls for fresh ginger that has been minced.
How do I assemble the bento box sections?
Place noodles in one section, 1/2 cup of tofu in another, 1/2 cup of the broccoli/carrot mix in another, and edamame in the last section.
What type of sesame oil is used?
The recipe specifies 1/2 teaspoon of toasted sesame oil for flavoring the noodles.
Can I add extra pepper?
Yes, the recipe suggests adding pepper to taste during both the noodle and tofu preparation.