Lunch

Cold Soba with Tofu and Ginger Dressing

Name: Cold Soba with Tofu and Ginger Dressing
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Firm tofu; 160 g Cooked soba noodles; 80 g Mangetout; 40 g Radishes; 20 g Spring onion; 1 tbsp (15 g) Tamari; 1 tsp (4 g) Toasted sesame oil; 5 g Sesame seeds; 1 tbsp Rice vinegar; A thumb, finely grated Fresh ginger

Fried tofu over cold soba with mangetout and radish in a ginger, tamari and rice vinegar dressing. Plant-based, 35 g of protein for 458 kcal.

Calories: 458kcal
Protein: 35g
Fat: 18g
Carbs: 44g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Soya
Sesame

Most soba is buckwheat blended with wheat. Pure buckwheat soba exists and carries no gluten.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu150 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Cooked soba noodles160 g
Cooked weight.
Mangetout80 g
Radishes40 g
Spring onion20 g
Tamari1 tbsp (15 g)
Toasted sesame oil1 tsp (4 g)
Sesame seeds5 g
Rice vinegar1 tbsp
Fresh gingerA thumb, finely grated

Method

Press the tofu between kitchen paper under a plate for ten minutes, then cut it into 2 cm cubes and fry them in a dry non-stick pan over a high heat, turning, for eight minutes until the sides are brown and firm.
Cook the soba, then rinse it under the cold tap until cold and no longer slippery.
Whisk the tamari, vinegar, sesame oil and ginger with a spoon of water. Blanch the mangetout for one minute and slice the radishes.
Toss the noodles and vegetables in the dressing, the tofu on top, spring onion and sesame seeds over.

Worth knowing

The tofu is fried without oil because a well-pressed block browns on its own in a good non-stick pan. If it sticks, it was not pressed for long enough.
Keeps overnight and eats well cold, which is what the dressing is designed for. Tofu is most of the protein and the soba supplies a surprising amount of the rest.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.