High Protein Soba Noodles Soup

Published on in Kids Friendly Meals, Main Dishes
High Protein Soba Noodles Soup
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High Protein Soba Noodles Soup

Recipe by mrsslimonplantsCourse: Main
Servings

3

servings
Prep time

5

minutes
Cooking time

15

minutes
Calories

20

kcal

This recipe makes 3 servings. This is a healthy gut friendly soba noodles soup when you need something warm and comforting. Its a great meal prep dish that can be cooked/prepped ahead of time for lunches or dinner.
Approximately 400g serving (for each container) with 200g of extra firm tofu has:
466 calories, Protein: 41g, Carbs: 27g, Fat: 25g

Ingredients

  • 170g Uncooked buckwheat soba noodles

  • 600g extra firm tofu (drained)

  • 300g Raw mushrooms

  • 1 medium size grated carrots

  • 100g raw Swiss chard or Bok choy (or any other greens of your choice)

  • 1/4 cup cilantro or scallions

  • 3-4 Avocado oil spray (optional)

  • For Tofu/Mushroom seasonings:

  • 1.5 tsp garlic powder

  • 1 tsp chili flakes (+/-)

  • 1.5 tbsp low sodium Tamari

  • For Soba Noodles Sauce:

  • 3 tbsp tahini

  • Juice of half a lemon

  • 1 tbsp maple syrup

  • 1 tsp Better than bouillon, Vegan chicken Base

  • 2 tsp white miso paste (+/-)

  • 3 cloves of fresh garlic (+/-)

  • 1.5 tbsp low sodium Tamari (+/-)

  • 1/4 cup water

  • Sriracha sauce or Kimchi (to serve right before eating)

  • Toasted sesame seeds (for topping, optional)

Directions

  • Dice mushrooms and tofu in bit size cubes. Keep aside. Grate carrots and finely chop Swiss chard. keep aside.
  • Cook soba noodles per package directions. Drain and rinse with cold water. Keep aside.
  • On a non-stick skillet, spray with avocado oil, add diced mushrooms, tofu and all the seasoning. Cook till mushroom’s water fully evaporates. About 10 minutes. Make sure to stir occasionally.
  • While mushrooms and tofu are cooking, prepare sauce by tossing all the sauce ingredients in a high speed blender. Blend till smooth. Taste test and adjust everything according to your preference.
  • Portion out all the sauce ingredients in 3 meal prep containers. Equally portion out cooked noodles, raw veggies and cooked tofu/mushrooms. Make sure to add 200g cooked tofu in each meal prep containers to get equal amounts of protein for each meal.
  • When ready to eat, pour 1/2 cup of hot boiling water, sprinkle toasted sesame seeds, some cilantro or scallions and some sriracha or Kimchi. Enjoy.

Recipe Video

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