Recipe Wednesday: Cold Tofu & Soba Noodle Salad


This Asian inspired salad is perfect for a hot summer’s day when you need a  protein-packed meal to get you through the work day.

And it’s light enough, despite the carbs, that it won’t see you falling asleep at your desk at 3:00PM.

The tofu in this dish needs to be marinated in your fridge for an hour, but this step can be done anywhere up to a week before you make your salad.

If you choose to use pre-marinated, store-bought tofu, this recipe will take you a maximum of 10 minutes. I prefer to marinate my own tofu so I know exactly what is in it.


  • Store bought pre marinated tofu, or one block of plain, firm tofu.
  • 1 bundle of buckwheat soba noodles. I get my soba noodles in packets from Chinatown that include 30 bunches of noodles ready for boiling. If your noodle packets don’t come pre-bundled, use as much as you would if you were making a linguini or spaghetti meal.
  • ½ large tomato, chopped.
  • 1 small cucumber or 1/3 large cucumber, chopped.

Marinade ingredients:

  • ½ cup of low sodium tamari. Soy is also fine.
  • ¼ cup of vegetable stock. You can use store bought stock for this recipe. If you have no stock handy, water is also fine.
  • 1 tbsp of fresh lime juice (or store bought if you don’t have fresh limes like the current lime shortage in Toronto!)
  • ½ tbsp of neutral flavoured oil. Sunflower is good, but I used light olive oil for this and it worked nicely.

Dressing ingredients:

  • 1/3 cup of low sodium tamari or soy.
  • ½ tbsp of fresh or store bought lime juice.
  • 1 tsp of pre-minced ginger. You can mince fresh ginger, but I get a better consistency with the pre-minced stuff.
  • ½ tbsp of agave nectar. Maple syrup would also work, as would honey if you’re not vegan.
  • Dash of neutral oil.


  1. Press the water out of your tofu by placing the block between paper towels and pressing down on it. The more water you can get out, the better.
  2. Cube your tofu block. If you marinate the block whole, the marinade won’t reach the middle.
  3. Combine the marinade ingredients and whisk with a fork.
  4. Place your tofu cubes in a dish and pour the marinade over them. Cover and place in the fridge for an hour.
  5. If you’re using pre-marinated tofu, make sure it is cubed for your salad.
  6. Boil a pot of water. Once it’s reached the boil, throw in your buckwheat soba noodles and return to a medium heat for 5-7 minutes.
  7. Chop your tomatoes and cucumbers.
  8. Check your noodles around the 5 minute mark. You don’t want them too firm or too soft. When they are ready, strain them and rinse with cold water.
  9. Shake out as much water as you can from your noodles and transfer them to a bowl. Sprinkle with as much tofu as you like – I use about 8-10 cubes. You can keep the leftover cubes and use them to top stir-fried veggies, fried rice, or even skewer them with peppers and onions to grill.
  10. Top the salad with your chopped tomato and cucumber.
  11. Whisk together your dressing ingredients. I add my oil gradually at the end using as little or as much as I need to balance the taste.  Pour over your salad and Enjoy!

Serving: One person.

Prep time: 10 minutes (plus 1 hour waiting time for tofu to marinate).

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3 thoughts on “Recipe Wednesday: Cold Tofu & Soba Noodle Salad

  1. Since we are having a re-do of our kitchen, I have been making very easy recipes and I have made the above recipe with our tempeh in place of the tofu, tastes great and I get about 4 servings that carry us through a couple days. I usually cook all 3 packets of the soba noodles use some for the salad and freeze the rest in small containers ready for the next salad or whatever I have in mind.
    betsy shipley

    • That sounds delicious, Betsy. I might have to try it out with some marinated tempeh. Aren’t soba noodles one of the most satisfying meals?

  2. Pingback: Vegan Kitchen Essentials – Final Part – North & South NomadsNorth & South Nomads

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