Soba Salad with Asian Vegetables and Golden Tofu
When a craving for Asian food strikes, get out the chopsticks and dig into this! Soba (buckwheat noodles) pack fiber, folate, iron, and zinc.
- 1/2 cup soy sauce
- 2 tablespoons brown sugar
- 2 tablespoons water
- 2 tablespoons orange juice
- 1 tablespoon rice wine vinegar
- 1 tablespoon fresh-peeled ginger, minced
- 2 cloves garlic, minced
- 2 1/2 teaspoons toasted sesame oil
- 8 1/2 ounces soba or whole-wheat spaghetti, uncooked
- 4 cups broccoli florets
- 1 10 ounce package frozen baby peas
- 2 cups cucumber, diced
- 1 15 ounce can baby corn, drained
- 1 8 ounce can sliced water chestnuts, drained
- 1 pound firm tofu, cut into bite-size cubes
- 6 cups purple cabbage, shredded
- In a small bowl, whisk together first 8 ingredients for dressing. Set aside.
- Boil a large pot of water. Add soba or whole-wheat spaghetti; cook for 4 minutes.
- Add broccoli; cook for 4 more minutes. Add peas; drain. Place in a large bowl to cool. When mixture is cool, add diced cucumber, baby corn, and water chestnuts.
- Heat oil in a medium nonstick skillet over medium heat. Add tofu. Saute for 5 minutes on each side or until golden. (Use chopsticks to turn tofu over.)
- Pour 2/3 of the dressing over noodle mixture and gently toss to mix. Place a portion of soba salad in the center of 6 large plates. Top with tofu and surround with a ring of shredded purple cabbage. Drizzle salads with remaining dressing.
Per serving: 522 kcal cal., 11 g fat (2 g sat. fat), 1720 mg sodium, 9 g fiber, 16 g sugar, 29 g pro., 617 mg calcium, 6 mg iron. Percent Daily Values are based on a 2,000 calorie diet