This post may contain affiliate links. Please read my disclosure and privacy policy.
This post may contain affiliate links. Please read my disclosure and privacy policy.
This high protein kale tofu soba soba noodles dish is everything you want dinner to be: easy, delicious, and made with only a few ingredients. Bonus: the cold noodle leftovers are perfect for lunch the next day.
“Mommy, why are you eating brown noodles and marshmallows?! With LEAVES?!”
I explain it is actually buckwheat noodles with tofu and kale. From his expression, this makes as much sense as brown noodles, marshmallows and leaves. I offer a taste, but he politely declines. Someday, soon!
When that day arrives, I am hoping he will share my affection for the earthy flavor of buckwheat noodles, the crisp-creamy bites of stir-fried tofu, and the zingy flavors of garlic, ginger and lime in this super simple dish!
Recipe Benefits
- vegan (egg-free, dairy-free)
- high protein (20 grams per serving)
- high fiber (5 grams per serving)
- quick and easy to prepare
- minimal ingredients
- can be made soy-free (with alternative tofu options, such as red lentil tofu)
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- dried soba (Japanese buckwheat noodles)
- curly kale
- reduced sodium soy sauce (or liquid aminos, or coconut aminos)
- dark cooking molasses (not blackstrap)
- optional: ground star anise
- extra-firm tofu (or soy-free extra-firm tofu, such as red lentil tofu or easy dried bean tofu)
- dark sesame oil
- fresh ginger
- garlic
- limes
The quick sauce for these kale tofu soba noodles is a riff on Indonesian kecap (pronunced ketchup). It is a sweet soy sauce, with distinct molasses undertones and a hint of star anise. My quick mock version is made with a combination of regular soy sauce (or liquid aminos, or coconut aminos) and dark molasses, with an optional pinch of ground anise.
If you are lucky enough to live near a well-stocked Asian grocery stores, you can skip the mock version and use 1/3 cup of ready-to-use kecap.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Put the noodles and kale in a large bowl; cover with enough boiling water to cover. Let stand 4 minutes. Drain in a colander and rinse with cold water.
- In a small bowl, whisk the soy sauce, molasses and (optional) star anise until blended.
- Drain the tofu, then cut into 1 inch (2.5 cm) cubes. Place cubes on paper towels (or dish towels), pressing down to remove any excess moisture.
- Heat a large non-stick wok or pan over high heat. Add 2 teaspoon of the sesame oil and when hot, add the tofu in batches, browning on all sides. Remove and set aside.
- Heat remaining 2 teaspoons sesame oil, then stir-fry the ginger and garlic until golden. Add the kale and soba and toss well.
- Add the tofu and soy sauce mixture. Cook and stir 1 to 2 minutes until heated through.
- Serve with lime wedges.
As a quick dinner when hot, or served cold for a delicious lunch, this soba tofu kale stir-fry is perfect year-round!
FAQ
- How should I store leftovers? Store the leftover kale tofu soba noodles in an airtight container in the refrigerator for up to two days. Serve cold, or gently rewarm on the stovetop of microwave.
- Can I make this soy-free? Yes! Use one of my easy soy-free tofu recipes in place of the extra-firm tofu.For example, my Red Lentil Tofu or my Easy DIY Dried Bean Tofu.
- Is there a soy-free alternative to soy sauce? Yes! You can use coconut aminos as a 1:1 soy-free substitute for soy sauce.
- Are all soba noodles gluten-free? No. Soba noodles made from 100% buckwheat are gluten-free (buckwheat is a gluten-free grain). However, some brands of soba noodles are made from a combination of buckwheat flour and wheat flour (not gluten-free). If you need the dish to be gluten-free, read the label carefully and select noodles that are certified gluten-free.
Related Recipes
Kale Tofu Soba Noodles (High Protein)
Ingredients
- 8 ounces dried soba
- 16 ounces curly kale, cleaned, tough stems removed, and chopped
- 3 tablespoons reduced sodium soy sauce
- 2 tablespoons dark cooking molasses , (not blackstrap)
- Optional: 1/8 tsp ground star anise
- 14 ounces extra-firm tofu
- 4 teaspoons dark sesame oil, (divided use)
- 2 tablespoons chopped peeled fresh ginger
- 2 cloves garlic, minced
- Lime wedges for serving
Instructions
- Put the noodles and kale in a large bowl; cover with enough boiling water to cover. Let stand 4 minutes. Drain in a colander and rinse with cold water.
- In a small bowl, whisk the soy sauce, molasses and (optional) star anise until blended.
- Drain the tofu, then cut into 1 inch (2.5 cm) cubes. Place cubes on paper towels (or dish towels), pressing down to remove any excess moisture.
- Heat a large non-stick wok or pan over high heat. Add 2 teaspoon of the sesame oil and when hot, add the tofu in batches, browning on all sides. Remove and set aside.
- Heat remaining 2 teaspoons sesame oil, then stir-fry the ginger and garlic until golden. Add the kale and soba and toss well.
- Add the tofu and soy sauce mixture. Cook and stir 1 to 2 minutes until heated through.
- Serve with lime wedges.
Notes
-
- Storage: Store the leftover soba tofu kale stir-fry in an airtight container in the refrigerator for up to two days. Serve cold, or gently rewarm on the stovetop of microwave.
-
- Soy-free Tofu Options: Use one of my easy soy-free tofu recipes in place of the extra-firm tofu.For example, my Red Lentil Tofu or my Easy DIY Dried Bean Tofu.
-
- Soy-free soy sauce alternative: You can use coconut aminos as a 1:1 soy-free substitute for soy sauce.
-
- TIP–Check that soba are gluten-free: No. Soba noodles made from 100% buckwheat are gluten-free (buckwheat is a gluten-free grain). However, some brands of soba noodles are made from a combination of buckwheat flour and wheat flour (not gluten-free). If you need the dish to be gluten-free, read the label carefully and select noodles that are certified gluten-free.
Just came across your blog last week searching for soba recipes. This is fantastic! I am really enjoying your posts. This is a perfect recipe!
Meg: You made my day!
This is such an amazing receipe! So easy delicious and filling. I have shared this with all my family and friends and they too agree that it is a winner! Thank you!
Great to hear from you, Emily! Hope all is well with you…I’ll be stopping by your blog… 🙂
Thanks Bryanna! It is what I am eating for lunch today 🙂
This is wonderful, Camilla– made it and it is a perfect lunch dish (I had everything for it in the house.)