Soba Noodle Salad with Tofu and Edamame

15 30 508
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Soba Noodle Salad with Tofu and Edamame
Health Highlights

Ingredients


1/2 tbsp Extra virgin olive oil
200 gm Tofu, regular, firm (sliced into thin cubes)
1 tsp Tamari, gluten free, reduced sodium
1 tsp Sesame oil
100 gm Buckwheat soba noodles, gluten-free, dry
90 gm Edamame (soybeans), raw (fresh or frozen)
5 tbsp Tamari, gluten free, reduced sodium (for the dressing)
1 tbsp Maple syrup (for the dressing)
1 tbsp Sesame oil (for the dressing)
3 tbsp Rice wine vinegar (for the dressing)
1/2 tsp Ginger (for the dressing, Minced)
1 gm FreeFOD Low FODMAP Garlic Replacer (about 1/2 tsp; for the dressing)
1/2 cucumber(s) Cucumber (cut into thin slices)
2 medium Carrots (cut into thin slices)
1 tsp Sesame seeds (for garnish)

Instructions


  1. Heat a large fry pan with oil and add the tofu. Allow to cook for 4-5 minutes, then flip and cook on the other side for another 4-5 minutes. Add tamari and sesame oil and allow to cook for 1 minute.
  2. Add soba noodles and edamame beans into a pot of boiling water and cook for 4-5 minutes. Drain and rinse under cold water. Set aside.
  3. Meanwhile, prepare the dressing. Add the remaining tamari, maple syrup, sesame oil, rice wine vinegar, ginger, and garlic replacer to a glass measuring cup, bowl, or mason jar with a lid and whisk or shake until combined.
  4. To serve, add the noodles, edamame, carrots, cucumber, and tofu to a large bowl. Pour the dressing over the top, toss well, and garnish with a sprinkle of sesame seeds.

Notes:

FODMAP Information: Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.


Nutrition Facts

Per Portion

Calories 508
Calories from fat 187
Calories from saturated fat 27.7
Total Fat 20.8 g
Saturated Fat 3.1 g
Trans Fat 0 g
Polyunsaturated Fat 7.7 g
Monounsaturated Fat 8.1 g
Cholesterol 0
Sodium 2050 mg
Potassium 698 mg
Total Carbohydrate 55 g
Dietary Fiber 6.8 g
Sugars 12.3 g
Protein 25.0 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 3.1

Energy sources


Pygal3%387.3857898755624791.1182525388439540%453.84416416420476157.2474572629377337%329.4327226022303219.3692280299895920%337.0169422676383104.4564681573955540%37%20%AlcoholCarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad




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