Tofu, Mushroom & Bok Choy Soba Noodle Bowls


Soba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative.

Tofu, Mushroom & Bok Choy Soba Noodle Bowl
Photo: Greg DuPree
Active Time:
20 mins
Total Time:
20 mins


  • 3 tablespoons canola oil, divided

  • 2 teaspoons toasted sesame oil

  • 1 teaspoon grated fresh ginger

  • 2 cloves garlic, grated

  • 4 scallions, sliced, greens and whites separated, divided

  • 1 serrano pepper, thinly sliced

  • 4 cups low-sodium no-chicken broth (see Tip)

  • 2 tablespoons reduced-sodium tamari or soy sauce (see Tip)

  • 2 heads baby bok choy, thinly sliced

  • 5 ounces sliced shiitake mushroom caps

  • ¼ teaspoon salt

  • 8 ounces buckwheat soba or udon noodles

  • 1 (14 ounce) package extra-firm tofu, drained and cut into bite-size cubes

  • Fresh cilantro for garnish


  1. Bring a medium saucepan of water to a boil.

  2. Heat 1 tablespoon canola oil in a large saucepan over medium heat. Add sesame oil, ginger, garlic, scallion whites and serrano and cook until fragrant, about 1 minute. Add broth and tamari (or soy sauce) and bring to a boil. Cover and simmer while you prepare vegetables and noodles.

  3. Heat the remaining 2 tablespoons canola oil in a large skillet or flat-bottom wok over high heat. Add bok choy and shiitakes and cook, stirring occasionally, until well browned, about 8 minutes. Sprinkle with salt. Remove from heat.

  4. Cook noodles in the boiling water according to package directions. Drain and divide among 4 serving bowls. Top with the vegetables and tofu and ladle on the hot broth. Top with scallion greens and garnish with cilantro, if desired.


Slightly less sweet than the average vegetable broth, no-chicken broth has a more savory flavor thanks to the addition of spices meant to mimic chicken broth. Opt for the low-sodium version to save 380 mg per serving.

People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing ingredients.

Nutrition Facts (per serving)

459 Calories
19g Fat
54g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 459
% Daily Value *
Total Carbohydrate 54g 20%
Dietary Fiber 7g 25%
Total Sugars 6g
Protein 20g 40%
Total Fat 19g 24%
Saturated Fat 2g 10%
Vitamin A 4301IU 86%
Sodium 706mg 31%
Potassium 576mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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