Thai Curry Soba Salad
Tofu & seitanQuick (15–30 min)Light & healthy
- Calories
- 558kcal
- Protein
- 36g
- Carbs
- 86g
- Fat
- 15g
- Total time
- 28min
Per serving · 23 min hands-on, 5 min waiting
Ingredients
Servings
- 150 g Zucchini
- 75 g Soba Noodles
- 70 g Firm Tofu
- 60 g Lemons
- 50 g Asparagus
- 50 g Soybeans
- 15 g Curry Powder
- 13 g Fresh Cilantro
- 3 g Olive Oil
- 2 g Garlic
- 1 g Salt
- 1 g Black Pepper
about €2.64 per serving
Instructions
-
Prepare the Tofu
3 min hands-on
- Pat the tofu dry with a clean kitchen towel.
- Cut the tofu into 1 cm cubes and set aside.
-
Make the Dressing
4 min hands-on
- Heat a large frying pan over medium heat.
- Add some olive oil and finely sliced garlic; sauté until fragrant, about 30 seconds.
- Stir in curry powder and cook for another 30 seconds, then remove from heat.
- Transfer the garlic and curry mixture to a large mixing bowl.
- Add lemon juice, olive oil, and a pinch of salt; whisk until emulsified.
- Taste and adjust seasoning with more salt or lemon juice as needed.
-
Cook Vegetables and Noodles
4 min hands-on5 min waiting
- Bring a large pot of salted water to a boil.
- Trim asparagus and cut tips into pieces; thinly slice stems.
- Add soba noodles, asparagus tips, and shelled edamame to boiling water.
- Cook for 5 minutes or until noodles are tender.
- Drain and rinse thoroughly with cold water; shake off excess water.
- Add to the mixing bowl with the dressing.
-
Prepare Zucchini and Herbs
5 min hands-on
- Use a vegetable peeler to shave zucchini into ribbons, avoiding the core.
- Add zucchini ribbons to the mixing bowl.
- Roughly chop most of the cilantro, reserving some for garnish.
- Gently toss everything until evenly coated in the dressing.
-
Cook the Tofu
5 min hands-on
- Return the frying pan to medium-high heat.
- Add remaining olive oil.
- Once hot, add tofu cubes in a single layer.
- Cook for 4–5 minutes, turning occasionally, until golden brown on all sides.
-
Assemble the Dish
2 min hands-on
- Gently toss tofu with the dressed noodle salad.
- Divide the salad onto serving plates or a platter.
- Garnish with reserved cilantro leaves and serve with lemon wedges.
- Cooking tips:
- For extra crispy tofu, press it for 15–20 minutes before cutting to remove excess moisture.
- Rinse your soba noodles thoroughly after cooking to remove surface starch, which can make them sticky.
- Adjust the curry powder to your spice tolerance—add more for a bolder flavor or reduce it for a milder dish.
- For added crunch, consider topping the salad with toasted sesame seeds or crushed peanuts.
Nutrition per serving
| Energy | 558 kcal |
|---|---|
| Protein | 35.6 g |
| Carbohydrates | 85.5 g |
| Fat | 15.4 g |
| of which saturated | 2.1 g |
| Fiber | 16.4 g |