So you’re trying to keep healthy and stick to lighter dishes this summer but miss the hearty dishes with serious flavour… don’t worry I got you!

I love learning of better ways to introduce healthier meal options into my family’s menu that do not skimp out the taste and being such a carb-a-holic and noodles/pasta lover, I was happy to be introduced to Soba (Buckwheat) noodles.


Soba is the Japanese word for buckwheat and soba noodles are as you might guess, noodles made from buckwheat flour. They are served either warm as a noodle soup or cold with a dipping sauce.
When I first had them, I had them in warm miso soup and instantly loved it.
I wanted to try it cold so I came up with this delicious salad and hello! My new favourite side salad for the summer!
Aside from being tasty, Soba noodles also offers some great health benefits. I always love when a food I enjoy comes with curative benefits. Makes me love it even more!

Here are three healthy reasons to start eating Soba Noodles:
1. May Protect Against Cancer – Unlike traditional pasta dishes made from refined-grains, Soba noodles contain two health-promoting bioflavonoids called Rutin and quercetin. These phytochemicals have similar properties to the catechins found in tea and the flavonoids in wine, and may provide cancer-fighting benefits by acting as antioxidants in the body.

2. Aids in Weight Loss – One cup of Soba noodles contains only 113 calories, which is relatively low compared to one cup of white-flour pasta, which provides 200 calories per cup. In order to successfully include Soba noodles in your weight loss or weight maintenance plan, make sure to accompany them with the right ingredients. Though many believe Soba noodles to be high in fiber, they unfortunately, are not; in fact, they provide less than 1g of fiber per serving. So add plenty of fiber rich vegetables to your Soba noodle bowl and some lean protein, which will keep you feeling full for longer.

3. Promotes Heart Health – Soba noodles are rich in the B vitamin Choline, which has been shown to lower blood levels of homocysteine. This is important since there is a large body of evidence that indicates that high levels of homocysteine in the blood are associated with an increased risk for cardiovascular disease. In addition, The World’s Healthiest Foods claims that a diet rich in buckwheat may reduce ones risk of high blood pressure, and also lower blood cholesterol levels.

You can find Soba Noodles in the asian aisle of your local grocers where they offer dry noodles. They may just be called Buckwheat Noodles too so keep an eye out.


Don’t forgot to head over to the sauces section too and pick up some Pulo Cuisine Kare-Kare Toasted Peanut Cooking Sauce which is the key ingredient in this salad.

Kare Kare sauce brings back a flood of memories of my Lola (Grandma) and her amazing Kare Kare (a traditional Filipino stew made with either ox tail, tripe or pork leg) complimented with a thick savory peanut sauce).  Doesn’t get any more Filipino Comfort Food than Kare Kare served over a bed of white rice.


This salad combines the savoury peanut butter flavour with sesame, bite from the sriracha, freshness and crunch from the cilantro and veggies, chewiness from the tofu and the soft texture from the soba noodles.  A great marriage and the perfect cold salad to serve this summer alongside your meats and seafood.  


Tofu and Soba Noodle Salad with Spicy Peanut Sauce
Serves 4
A flavourful cold salad with baked tofu and soba noodles covered in a thick flavourful and spicy peanut sauce.
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
  1. For the Sauce*
  2. 3 Tbsp Pulo Cuisine Kare Kare Toasted Peanut Butter Sauce
  3. 1 Tbsp of Peanut Butter
  4. 3 Tbsp sriracha, or other chili sauce
  5. 1/4 cup rice vinegar
  6. 1 Tbsp soy sauce
  7. 1 Tbsp Thai fish sauce
  8. 2 tsp sesame oil
  9. *(amounts are approximate; adjust everything to your taste!)
  10. For the Salad
  11. 2 blocks extra firm tofu
  12. 6 oz dry buckwheat soba noodles
  13. 1 small bunch radishes (5-6 radishes)
  14. 1 seedless cucumber
  15. 2 carrots, peeled
  16. 3 scallions
  17. 1 small bunch cilantro
  18. 1 Tbsp sesame seeds
  1. 1. Preheat your oven to 350F.
  2. 2. Wrap the tofu in a clean dish towel or a few layers of paper towels and press between two plates, with a book or something else heavy on top, to remove as much water as you can. Let it sit about 20 mins.
  3. 3. While the tofu sits, combine all the sauce ingredients in a small bowl and whisk until smooth and totally combined. You can also shake in a jar with a tight lid or use an immersion blender to get things extra-emulsified.
4. Prep your vegetables
  1. -Thinly slice radishes.
  2. -Using a vegetable peeler, shave cucumber and carrots into ribbons. (A julienne peeler will give you nice ribbons that integrate well with the soba noodles, but slicing matchsticks with a sharp knife works too).
  3. -Slice scallions (white and green parts) into 1/4” pieces.
  4. -Remove tough stems from the cilantro and tear into sprigs.
  5. 5. Slice the tofu in 1/2”-thick pieces and use a spoon or your fingers to coat each slice all over with the peanut sauce. Cover a baking sheet with foil then lay slices in a single layer and bake for about 15 minutes. Flip slices and continue baking until browned, crispy, and firm to the touch, maybe another 10-20 minutes. Let cool and then slice into thin strips.
  6. 6. While tofu is baking, boil a pot of water and cook soba noodles according to package instructions. Drain, rinse well in cold water, and drain again.
  7. 7. Drizzle about 1/4 cup peanut sauce over the noodles and toss to coat. Toss noodles with all vegetables, tofu strips, and sesame seeds. You can add more sauce if needed, and you’ll probably have some leftover. Serve immediately or refrigerate and serve cold later.
  1. I personally like the taste of the salad best when cold. Prepare and Refrigerate in advance of serving.
Adapted from Rachel Sanders
Adapted from Rachel Sanders
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To learn more about Pulo Cuisine, visit them online at


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36 Comments on Recipe: Tofu and Soba Noodle Salad with Spicy Peanut Sauce

  1. My favourite side salad is kale, spinach, pine nuts, and bacon tossed in a red wine vinaigrette. Super delicious and easy.

  2. I try to eat seasonally, so I’m not sure I have just one favourite, but right now I’m really enjoying one with watermelon, cucumber, feta cheese, and mint.

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