Steamed tofu with vegetables and soba noodles

Steamed tofu with vegetables and soba noodles

By
From
Eat Right For Your Body Type
Serves
2
Photographer
Lisa Linder

Soba noodles are Japanese buckwheat noodles. They are soft and, when served in this aromatic broth, absolutely delicious. This is a great healthy, low-fat dish for kapha. For pitta I would substitute with rice or egg noodles, leave out the raw spring onions and chillies and add a little extra mint and fresh coriander in with the noodles. This dish works really well with the silken tofu, but if you like more texture you can use firm tofu, grilled in the oven for 3 minutes each side. This dish is not for vata.

Ingredients

Quantity Ingredient
tamari or soy sauce, to taste
100-120g soba or other noodles
salt
handful broccoli, cut into florets
80g sugar snap peas
300g silken tofu
or 200g firm tofu

Stock

Quantity Ingredient
12-16 dried shiitake mushrooms, well rinsed
2 pieces kombu or wakame seaweed
3 garlic cloves, peeled and sliced
20g fresh ginger, peeled and sliced
2 green spring onions, chopped into 5 cm lengths
1/2 teaspoon sesame oil
1 teaspoon japanese vinegar
1 1/2-2 teaspoons miso soup paste, or to taste
400ml water

Mint and chilli dressing

Quantity Ingredient
1 teaspoon vegetable oil
3/4 teaspoon sesame seed oil
1 teaspoon sugar
1 teaspoon japanese rice vinegar, (for a strong pitta imbalance use lemon juice)
1/2 teaspoon ginger paste
2 teaspoons water
1/2 teaspoon chinese red chilli, finely chopped, (pitta please omit)
2 heaped teaspoons fresh mint leaves, shredded

Method

  1. Place all the ingredients for the stock in a saucepan. Bring to the boil and simmer for 20 minutes, adding a splash of extra water to the pan if necessary. Cook until there is about 100 ml of liquid left in the pan; strain the liquid, keep the mushrooms and discard the rest. Add tamari to taste.
  2. Meanwhile, cook the noodles according to packet instructions (mine take 5 minutes). Using a slotted spoon, lift the noodles out of the pan, then add salt and broccoli to the pan, cook for 1 minute. Add the sugar snap peas, cook until both are crisp tender. Drain.
  3. Stir together all the ingredients for the dressing except the mint, season to taste with tamari. Reserve.
  4. Place the tofu whole onto a small plate and steam in a double steamer or other apparatus for 5–6 minutes or until hot.
  5. Reheat the stock if it has cooled, then ladle into bowls. Add the soba noodles. Place the mushrooms on one side and the vegetables on another. Slide the tofu into the remaining space. Stir the mint into the dressing and drizzle the tofu and vegetables with the dressing.
Tags:
health
diet
ayurvedic
ayurveda
weightloss
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