Healthy Recipes

Wok This Way: Sweet and Sour Tofu Soba Stir-fry

Tossing meat and veggies in a red-hot pan makes for a nutritious meal that’s quick, simple, and muscle-friendly.

by MS, RD
Wok This Way: Sweet and Sour Tofu Soba Stir-Fry
Sam Kaplan / M+F Magazine
Calories 593
Protein 40g
Fat 18g
Carbs 71g
Sam Kaplan / M+F Magazine

Nutty tasting and fast cooking, Japanese-style soba noodles are made with buckwheat flour, a whole grain that forks over a range of vital minerals including blood pressure-lowering magnesium.

Sweet and Sour Tofu Soba Stir-fry Servings: 4
You'll need
  • 3/4 lb soba noodles
  • 2 blocks extra-firm tofu
  • 1/2 cup vegetable broth
  • 2 tbsp rice vinegar
  • 2 tbsp soy sauce
  • 1 tbsp tomato paste
  • 1 tbsp brown sugar or coconut sugar
  • 1 tbsp corn starch
  • 1 tbsp peanut or canola oil
  • 4 cups broccoli florets
  • 1 large red bell pepper, sliced
  • 3 scallions, sliced
  • 2 garlic cloves, sliced
  • 1 finely chopped ginger
  • 1 cup pineapple chunks
Directions 
1. In a pot of salted boiling water, prepare soba noodles according to package directions. Drain noodles in a colander, and rinse well.
2. Line a cutting board with a couple of paper towels. Top with tofu and a couple more paper towels, and another cutting board or plate. Press gently to extract excess liquid. Slice tofu into cubes.
3. In a bowl, whisk together broth, rice vinegar, soy sauce, tomato paste, brown sugar, and corn starch.
4. Heat a wok or large skillet over medium-high heat. Add oil, and swirl to coat pan. Add tofu and stir-fry until browned, about 4 minutes. Remove tofu from pan; set aside. Add broccoli to pan, and stir-fry 2 minutes. Add red pepper, scallions, garlic, and ginger, and stir-fry until peppers are slightly tender, about 1 minute. Add tofu, pineapple, and broth mixture, and heat until liquid has thickened, about 1 minute. Serve over soba noodles.
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