This satisfying plant-based bowl of nutrition brings together many cherished victuals of Japanese cuisine―nutty soba, vibrant matcha, earthy miso, and feisty wasabi. Baking the tofu that’s been slathered with a miso sauce yields cubes with a meaty texture and some flavourful caramelization. If you’re eating gluten free, you can find soba noodles that are made entirely of buckwheat flour, which is free of gluten. If you don’t have wasabi paste, you can spice up the dressing with chili sauce or cayenne.
In the press
Tofu contains a fair amount of water, and you’ll want to squeeze most of it out, especially if you’re baking, grilling, or frying it. Tofu aficionados will use a dedicated tofu press, but you can squeeze out most of the liquid by squishing it with a heavy object for several minutes.
This recipe was originally published in the April 2025 issue of alive magazine.
Miso Tofu Soba Bowls with Spicy Matcha Dressing
Ingredients
- 2 - 350 g blocks extra-firm tofu
- 2 Tbsp (30 mL) miso paste
- 2 Tbsp (30 mL) low-sodium soy sauce
- 1 tsp (5 mL) sesame oil
- 2 tsp ( 10 mL) grated or finely chopped gingerroot
- 3/4 lb (340 g) soba noodles
- 1 1/2 tsp (7 mL) matcha powder
- 1 tsp (5 mL) wasabi paste
- 2 tsp (10 mL) honey
- 1/4 cup (60 mL) rice vinegar
- 1 tsp (5 mL) lime zest
- 1 cup (250 mL) thinly sliced carrot
- 1 cup (250 mL) thinly sliced daikon or red radish
- 1 1/2 cups (350 mL) cubed mango
- 2 cups (500 mL) pea shoots
- 2 green onions, sliced
- 2 nori sheets, torn into 1 inch (2.5 cm) pieces
- 1/4 cup (60 mL) sliced pickled ginger (optional)
- 2 Tbsp (30 mL) sesame seeds
Directions
01
Heat oven to 425 F (220 C).
02
Drain tofu. Wrap block in a few layers of paper towels, then set it on a plate. Weigh it down with a heavy object, such as a skillet, pot, or large can, and let sit for at least 15 minutes to drain (see tip).
03
In small bowl, stir together miso, soy sauce, sesame oil, and ginger.
04
Slice tofu lengthwise into 2 pieces. Place tofu slices on baking sheet and brush on miso mixture. Bake for 20 minutes. Slice tofu into 1 inch (2.5 cm) cubes.
05
Meanwhile, bring large pot of water to a boil. Add soba and cook for 5 minutes, or until tender. In colander, drain well and then rinse with cold water.
06
In small bowl, place matcha, wasabi, and honey; add 2 Tbsp (30 mL) hot water and stir until contents of bowl are dissolved. Let cool and then stir in rice vinegar and lime zest. Taste and stir in additional wasabi, if desired.
07
Place soba noodles into serving bowls and drizzle on half of the matcha dressing. Add tofu, carrot, radish, mango, pea shoots, green onion, nori, and pickled ginger, if using, to bowl. Sprinkle on sesame seeds and drizzle on remaining dressing.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
