Soba Noodles with Mushroom, Spinach & Tofu

14 45 241
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Soba Noodles with Mushroom, Spinach & Tofu
Health Highlights


2 tbsp Canola oil
1 medium shallot(s) Shallots (minced)
1 medium Carrots (finely diced)
2 clove(s) Garlic (minced)
1 1/2 tbsp minced Ginger root
8 package, sliced (8 oz) White mushrooms (can use brown mushrooms)
1 cup Frozen edamame (soybeans) (thawed)
1 1/2 cup Chicken broth (stock), low sodium (can use vegetable stock)
2 tbsp Soy sauce, low sodium
1 tsp Lemon peel (zest)
114 gm Spinach (chopped)
114 gm Tofu, regular, firm (cut into 1/2-inch dice)
1 dash Black pepper
171 gm Japanese noodles, soba, dry


Bring a 5- to 6-quart pot of water to a boil.

In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil.

Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper.

Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.

Nutrition Facts

Per Portion

Calories 241
Calories from fat 63
Calories from saturated fat 5.7
Total Fat 7.0 g
Saturated Fat 0.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.2 g
Cholesterol 0.1 mg
Sodium 520 mg
Potassium 762 mg
Total Carbohydrate 34 g
Dietary Fiber 3.2 g
Sugars 4.7 g
Protein 12.3 g

Dietary servings

Per Portion

Grain 1.2
Meat Alternative 0.4
Vegetables 3.2

Energy sources