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November 25, 2016

Healthy Spicy Soba Noodle Salad

By Stuart Turner

None of us want to diet, but when it gets to January and we're still holding on to those post-Christmas pounds, perhaps it's time for a few healthier choices at dinner time. 

However, heathy eating doesn't have to be boring. It's not fair if you have to force yourself to eat an awful-tasting salad - the sadness of doing such a thing will lead you right back to french fries and chocolate.

That's why a naturally low-fat Japanese dish is probably the best way to go if you're thinking of losing weight this year - Japanese food is often low in fat and contains healthy proteins like tofu and fish, it's also very flavourful without the added calories. A good Japanese style salad dressing is the magic formula you need for tasty weightloss!

So how about a spicy soba noodle salad for lunch this week?

You Will Need

  • 200g Soba Noodles
  • 1 Cup Edame Beans
  • 1 Cup Shredded Cabbage
  • 1 Package of Tofu
  • 1 Sliced Pepper
  • 1 Tsp Finely Chopped Chili
  • 1/4 Cup Chopped Spring Onions
  • 1 Tbsp Toasted Sesame Seeds
  • 3 Tbsp Sweet Chili Sauce
  • 2 Tbsp Sriracha
  • 1/2 Tsp Wasabi
  • 1 Tsp Finely Chopped Ginger
  • 2 Tbsp Rice Wine Vinegar
  • 1 Tbsp Dark Soy Sauce
  • 1 Tsp Sesame Oil


  • Begin by boiling the noodles as per the packet instructions.
  • Now whisk together the dressing; add the chili sauce, sriracha, wasabi, ginger, rice wine vinegar, soy sauce and sesame oil, and mix until perfectly combined.
  • Set aside the dressing and cut your tofu into 6 even slices. Place them on a piece of kitchen roll, cover with another piece and then press them - try placing a large cookbook on top of them and a few tins. This draws out excess moisture.
  • After 10 mins of pressing, place the tofu and dressing in a ziplock bag, seal and shake to cover, and add the chopped pepper and chili to the bag too.
  • Heat up a griddle pan and place the tofu, peppers and chili on it. Sear on both sides and cook.
  • Use the remaining sauce to dress the cooked soba noodles, toss in the sesame seeds too.
  • Finally, mix the cooked noodles with the tofu, peppers, chilies and edamame beans. Allow to cool before serving - this dish is great in lunchboxes!


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