Tofu & Soba Noodle Salad – Kayla Itsines

Soba Noodle Salad Recipe

Sweat -
Soba Noodle Salad Recipe
Soba Noodle Salad Recipe

If you have never tried soba noodles before, this is the best salad for you to make! I hate when salads are boring, so I always try to add as many different ingredients as I can to keep it interesting. This salad is really fresh and tastes great alongside some grilled fish if you want a heartier meal. 

If you want some more Asian-inspired noodle dishes, check out my favourite Chicken Pad Thai!

Soba Noodle Salad Recipe

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins
Serves: 2
Dietary preferences: Dairy-free, Gluten-free option, Vegan option


  • 180g (2 bundles) dried soba noodle
  • 1 tbsp tahini
  • 1 ½ tbsp water
  • 2 tsp tamari or soy sauce
  • 2 tsp miso paste 
  • 2 tsp rice vinegar
  • 2 tsp honey or maple syrup
  • ¼ garlic clove, crushed 
  • 2 tsp sesame oil, plus extra to drizzle (optional)
  • 300g firm tofu, cut into 2.5cm cubes 
  • sea salt and fresh ground black pepper, to taste
  • ½ medium red capsicum, deseeded and thinly sliced
  • 60g snow peas, thinly sliced on an angle
  • 100g red cabbage, shredded
  • 2 spring onions, thinly sliced on an angle
  • 30g roasted peanuts, roughly chopped
  • 2 tsp sesame seeds, to garnish, optional


1. Fill a large saucepan with water, add a pinch of salt and bring to the boil. Add the noodles and cook for 7-8 minutes. Drain and place in a bowl of cold water. Using your hands grab handfuls of the noodles and vigorously rub. This will help to wash off the excess starch and separate the noodles. Refresh under cold water and drain well.

2. Meanwhile, to make the dressing, whisk the tahini, water, soy sauce, miso, vinegar, honey and garlic together in a small bowl. 

3. Heat half of the oil in a non-stick fry pan over medium-high heat. Add the tofu and cook for 4-5 minutes each side or until golden brown. Season with salt and pepper, if desired and set aside to cool slightly. 

4. Reheat the remaining oil in the fry pan over medium heat. Add the capsicum, cabbage, and snow peas, and cook for 2-3 minutes or until tender-crisp. 

5. Place the soba noodle, tofu, capsicum, snow peas, cabbage, and half of the spring onion in a mixing bowl. Drizzle over the dressing and toss gently to combine.

6. To serve, place the soba noodle salad in a serving bowl or plate and sprinkle over the peanuts, sesame and remaining spring onion. Drizzle with extra sesame oil, if desired. Enjoy!

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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