Peanut Soba Noodles with Tofu

Name: Peanut Soba Noodles with Tofu
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 14 to 16 ounces extra-firm tofu (pressed and drained, or super-firm tofu); 2 tablespoons tamari (or soy sauce, or coconut amiinos); 1 tablespoon nutritional yeast (optional); 1 teaspoon garlic powder; 1 teaspoon hot sauce (optional); 6 tablespoons peanut butter (or almond or cashew butter, or SunButter (nut-free)); 4 tablespoons PB Fit Original Peanut Butter Powder (optional); 2 tablespoons rice vinegar; 1 tablespoon fresh lime juice (plus more to taste); 4 pitted medjool dates (or 1 1/2 tablespoons maple syrup); 1 inch piece ginger (peeled); 1 teaspoon hot sauce (optional); 4 packed cups chopped spinach; 8 ounces buckwheat soba noodles ((I used Eden Foods)); Drizzle of toasted sesame oil (or olive oil (optional)); Chopped peanuts; Toasted sesame seeds; Minced red chili pepper; Sliced green onion (green and light green parts only)

↓ Jump to Recipe

High-Protein Peanut Soba Noodles with Tofu is a healthy and delicious Asian vegan weeknight dinner! It's easy, flavorful, budget-friendly, and gluten-free. Serve warm or chilled, either with or without tofu. This recipe is versatile and a great way to get more plant-based protein in your diet.

Soba noodles, tofu triangles, spinach, chopped peanuts, red chili pepper, and peanut sauce on a white plate.

It takes some planning to make sure you meet your nutrient needs with any type of diet. This dish makes it easy! It's balanced in macronutrients and packed with micronutrients. If you follow a mostly plant-based diet, this high-protein Peanut Soba Noodles with Tofu needs to be on your weekly rotation!

Soba noodles are made from naturally gluten-free buckwheat and contain 7 grams protein per serving! Spinach adds another 5 grams, super-firm tofu 14 grams, and my protein-packed peanut sauce completes this meal.

This soba noodle recipe was inspired by my 20-Minute Simple Tofu Noodles recipe, as well as this Healthy Thai Crunch Salad.

Jump to:

👩🏼‍🌾 Ingredients
🍜 Substitutions
📖 Instructions
💡 Expert Tips
🍽 Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Soba Noodles and Tofu:

Soba noodles, one block of tofu, nutritional yeast, bunch of spinach, and soy sauce.

Soba noodles (buckwheat noodles) are packed with protein! They are a type of Japanese noodle that can be served hot or cold. I use them in noodle soups, as well as salads. They have a nutty flavor, and a slightly firm texture. They are nutrient-rich and even contain antioxidants. Plus, they are naturally gluten-free. They can be tricky to cook, which is why I have given detailed instructions in the FAQ section below.
Super-firm or extra-firm tofu is best for this Peanut Soba Noodles with Tofu recipe as they pack in the most protein. Both have a firm texture that can easily be grated using the largest holes on a box grater. Plus, they are rich in plant-based protein and heart healthy fats. Super-firm tofu comes pre-pressed, and therefore requires no additional pressing. Simply pat the block dry. If using extra-firm, press it for about 15 minutes before using, and pat dry using a paper or kitchen towel to remove excess moisture. (Super-firm tofu contains 14 grams protein per serving.)
Fortified Nutritional yeast is high in vitamin B₁₂, and is a source of complete protein. It takes simple marinated baked tofu to the next level in terms of flavor and nutrition. This ingredient is optional, but I highly recommend adding it to your pantry staples. I make this marinated tofu often as a high-protein side. It's so quick, easy, and delicious and pairs well with almost any meal.
Spinach is loaded with iron which is a vital mineral for those following a mostly plant-based diet. Plus, just one serving has over 5 grams of protein, and it is quick and easy to cook.

Peanut Sauce:

Dates, maple syrup, sriracha, PB Fit powder, nut butter, rice vinegar, ginger, tamari, and one lime.

PB Fit Original Peanut Powder is an excellent way to add more protein to a recipe without excess additional calories. This ingredient is optional, but if your are looking to up your protein intake, I highly recommend having some on hand. I add it to oatmeal, baked goods, smoothies, and sauces. It is often gluten-free, and does not contain artificial additives. It has a longer shelf life than traditional peanut butter and convenient to store or transport. It tastes like peanut butter but does not have the same creamy texture and mouthfeel as it is much lower in fat.
Peanut butter contains fiber, several vitamins and minerals, plant-based protein, and heart healthy fats. Choose one made from just ground peanuts for the healthiest creamy peanut sauce. Or use a different nut or seed butter as desired.
Pitted medjool dates are a great way to naturally sweeten this high-protein peanut sauce and pack in more fiber, but any sweetener will work. Use maple syrup, agave, or your choice of sweetener.

See recipe card for quantities.

🍜 Substitutions

Soba noodles - instead of buckwheat noodles, use vermicelli, kelp, udon, ramen, or noodles of choice
Tofu - omit the tofu entirely and serve Peanut Soba Noodles as a side dish
Spinach - Use a different vegetable you already have on hand. Broccoli, bok choy, snow peas, cabbage, or carrots would all work well.
PB Fit Original Peanut Powder - use a different brand of peanut powder, or omit this ingredient entirely
Pitted medjool dates - substitute with pitted deglet noor dates, maple syrup, agave, or a sweetener of your choice to taste
Tofu marinade (tamari, nutritional yeast, garlic powder) - omit the marinade entirely and simply toss the tofu with a drizzle of olive oil and season with salt instead

Learn How to Cook Tofu like a pro with my in-depth guide. For more easy, protein-packed Asian inspired recipes, visit my Vegan Asian Recipes page on this site.

📖 Instructions

Tofu marinade with nutritional yeast, sriracha, and tamari in a rectangular glass dish next to cut tofu triangles on a white cutting board.

Step 1. Slice the tofu into triangles, approximately ¼-inch thick. Transfer the tamari, nutritional yeast, garlic powder, hot sauce (if using) and 1 ½ tablespoons water to a large airtight container. Mix well. Place the cut tofu into the marinade. Seal the container.

Tofu triangles marinating inside a glass sealed container.

Step 2. Gently toss the container until the tofu is coated with the marinade. Set aside for at least 15 minutes.

Golden baked tofu triangles on a white baking sheet.

Step 3. Then spread onto a large rimmed nonstick sheet with the marinade and bake for 15 minutes, or until golden brown. Or air fry at 400ºF for about 10 minutes, or until golden brown.

Peanut sauce in a white bowl next to a blender.

Step 4. Transfer the peanut butter, PB Fit (if using), rice vinegar, lime juice, dates or maple syrup, ginger, hot sauce (if using), and either 4 tablespoons water (with PB Fit), or 2 tablespoons water (without PB Fit). Blend on high until smooth, adding more water until the desired consistency.

Chopped spinach in hot water in a white saucepan.

Step 5. Bring a large pot of water to a gentle boil. Add salt. Place the spinach in the hot water for one minute, stirring. Then remove it with a spider or large sieve. Do not discard of the pot of hot water. (Optional: Transfer the spinach to a large bowl of ice water for 30 seconds to shock it for a vibrant green color.) Gently squeeze out any excess water and set aside. Toss with a drizzle of oil, and salt as desired.

Soba noodles cooking in a white pot next to the empty Eden Foods packet.

Step 6. Bring the water in the pot back to boil. Cook the soba noodles as described on the packet. Toss them in a drizzle of toasted sesame oil to prevent them from sticking. Or follow my directions in the Recipe FAQ.

For serving: Layer the plate starting with a generous swirl of peanut sauce, noodles, tofu, more noodles, spinach, and more peanut sauce drizzled on top.

💡 Expert Tips

For the soba noodles: Follow the instructions in the FAQ for cooking soba noodles if this is your first time cooking them.
For crispy tofu: Bake it on a large baking sheet with enough space between the triangles for hot air to pass through and brown them evenly. For extra crispy, add a dash of cornstarch to the marinade.
For the spinach: Use the same pot of boiling water to cook the spinach and noodles. Cook the spinach first, and remove it using a spider or large sieve. Then add the noodles to the boiling water to save time. Or sauté the spinach with olive oil and garlic in a separate skillet.
Storage: Refrigerate remaining baked tofu, and peanut sauce in separate containers. Serve chilled or reheat in a skillet, or microwave. Store any remaining noodles with the spinach together in an airtight container and reheat in hot water for about 1 minute before serving, or serve chilled.

🍽 Recipe FAQs

How do you cook soba noodles without them sticking?

Use a large pot: Fill a large pot with plenty of water. Use about 4 to 6 cups water for 3 to 4 ounce of noodles.
Salt the water: Add about 1 tablespoon salt once the water is boiling.
Stir immediately: Use chopsticks or a pair of tongs and stir as soon as you add the noodles to the boiling water to prevent clumping. Stir frequently.
Do not over cook: Cook until al dente, about 4 to 5 minutes.
Rinse them under cold water: Do this as soon as you drain them. Move them around with your hands or utensils in the water to make sure they are fully cooled.
Serve immediately: Prepare them right before serving, or place them in a bowl of cold water of you are are not ready to serve them. If you are not planning to serve them right away, cook them for about 4 ½ minutes so they are slightly undercooked, and place them in a bowl of cold water. They will continue to soften in the water. This is more effective at preventing clumping than tossing them with oil.

Are soba noodles good for you?

Soba noodles are made from buckwheat flour or a combination of buckwheat and wheat flour. If made entirely from buckwheat flour, soba noodles are naturally gluten-free. They are high in protein, low in fat, packed with fiber and antioxidants, and low in calories. They are an integral part of Japanese culture and associated with health and longevity.

Can soba noodles be reheated?

Yes. Briefly dip them in hot water, or add them to a simmering broth. However, they can before soft and lose their texture if overcooked during reheating.