Tofu Stir-Fry with Soba Noodles

Tofu Stir-Fry with Soba Noodles

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From: Diabetic Living Magazine

Be sure to use firm tub-style tofu for this sensational stir-fry. The pieces will hold their shape better during cooking than softer styles of tofu.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 5 ounces soba noodles (buckwheat noodles)
  • 2 teaspoons toasted sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1 large red sweet pepper, coarsely chopped
  • 12 ounces firm tub-style tofu (fresh bean curd), drained and cubed
  • 4 cups fresh baby spinach leaves
  • 3 tablespoons reduced-sodium teriyaki sauce
  • 1 tablespoon water
  • 3 tablespoons snipped fresh cilantro or basil


  • Prep

  • Ready In

  1. Cook soba noodles according to package directions; drain and set aside. Meanwhile, in a large skillet, heat sesame oil over medium-high heat. Add garlic and ginger; cook and stir for 30 seconds. Add sweet pepper. Cook and stir for 2 minutes. Add tofu; cook and stir for 1 minute more.
  2. Add spinach, teriyaki sauce, and the water; stir until spinach is wilted. Add cooked soba noodles and cilantro; heat through, stirring gently to coat. Makes 4 servings.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 300 calories; 10 g fat(1 g sat); 5 g fiber; 37 g carbohydrates; 21 g protein; 126 mcg folate; 0 mg cholesterol; 4 g sugars; 4,412 IU vitamin A; 69 mg vitamin C; 629 mg calcium; 5 mg iron; 648 mg sodium; 565 mg potassium
  • Nutrition Bonus: Vitamin C (115% daily value), Vitamin A (88% dv), Calcium (63% dv), Folate (32% dv), Iron (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1½ medium-fat protein, 1½ vegetables

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