I know some of you ask about vegan dishes, so today I’m sharing my High-Protein Vegan Soba Noodles. It’s a delicious combination of buckwheat soba noodles, crispy tofu, and spicy gochujang pepper sauce with a refreshing cucumber salad right on top.
For those who avoid animal protein, organic soy can be a helpful source of complete protein in moderation, assuming your body does well with it. Soy also provides B vitamins, fiber, potassium, and magnesium.
This is also a great dish to enjoy throughout cold and flu season. Red bell peppers provide plenty of vitamin C, garlic contains sulfur that boosts immune function, and gochujang contains capsaicin (the compound responsible for its heat) which can reduce inflammation and may selectively support immune function.
I hope you enjoy!
Wishing you health and happiness,
Mark Hyman, MD
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- 1 (3.1-ounce) package gluten-free 100% buckwheat soba noodles
- 1 (16-ounce) package super firm high-protein tofu, drained and patted dry using a paper or kitchen towel, cut into ½-inch cubes (organic is possible)
- 2 tablespoons avocado oil
- 2 medium red bell peppers, cut into large pieces
- 2 garlic cloves
- 1 tablespoon gluten-free gochujang
- ⅓ cup filtered water
- ½ teaspoon sea salt
- 1 cup scallions, green parts, chopped into 2 inch segments
- ⅓ cup fresh mint leaves
- 2 large Persian cucumbers, julienned using a vegetable peeler
- 1 tablespoon rice wine vinegar
- 1 teaspoon sesame seeds
- Thinly sliced radishes
1. Bring a large pot of water to a boil and cook the soba noodles according to the manufacturer instructions. Drain and set aside.
2. Place a cast iron skillet over medium-high heat. Once hot add 2 tablespoons avocado oil along with the tofu and cook until the tofu is semi-crispy from all sides. Shake the pan to avoid sticking and burning (about 5 minutes).
3. While the tofu is cooking, add bell pepper, garlic, gochujang, and filtered water into a high speed blender. Blend until smooth.
4. Once the tofu is crispy, pour the blended peppers into the cast iron skillet and turn heat to low. Stir and add the sea salt, scallions, and mint. Cook for about 5 minutes while making the cucumber salad.
5. Into a bowl add the cucumber salad ingredients and mix well.
6. Once the scallions are softened, add the soba noodles and mix with the tofu and sauce. Once noodles are hot, it’s ready to serve. Add more water if the sauce is too thick.
7. To assemble, top noodles with cucumber salad and optional radishes for garnish. Eat immediately.
Nutritional analysis per serving (based on 2 servings): Calories: 370, Total Fat: 22g, Saturated Fat: 4g, Cholesterol: 0mg,, Sodium: 578mg, Total Carbohydrate: 18g, Fiber: 6g, Sugars: 6g, Protein: 26g