Healthy Spicy Soba Noodle Salad

October 16, 2009

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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