Cold Soba with Tofu, Cucumber and Edamame

Name: Cold Soba with Tofu, Cucumber and Edamame
Total time: 25 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Soba noodles — 55 g; Tofu — 120 g; Frozen edamame — 50 g; Cucumbers — 80 g; Carrots — 40 g; Green onions — 8 g; Sesame seeds — 5 g; Soy sauce — 12 ml; Rice vinegar — 8 ml; Sesame oil — 5 ml; Fresh ginger — 3 g; Sunflower oil — 3 ml; Sugar — 2 g

Buckwheat soba noodles, fried tofu, edamame, cucumber and carrot in a dressing of soy sauce, rice vinegar and sesame oil. It travels well and needs no reheating.

Time: 25 min
Serving: 484 kcal
Ingredients: ≈ $2.60
Protein: 25 g

Healthy High protein Salad Meat-free

Cold Soba with Tofu, Cucumber and Edamame

Ingredients

1 Soba noodlespack 300 g ≈ $3.50Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 55 g
2 Tofupack 300 g ≈ $2.50 120 g
3 Frozen edamamepack 400 g ≈ $3.00Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 50 g
4 Cucumbers≈ $3.67 per kg 80 g
5 Carrots≈ $1.50 per kg 40 g
6 Green onionspack 50 g ≈ $1.30 8 g
7 Sesame seeds 5 g
8 Soy sauce 12 ml
9 Rice vinegar 8 ml
10 Sesame oil 5 ml
11 Fresh ginger≈ $8.00 per kg 3 g
12 Sunflower oil 3 ml
13 Sugar 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Cook soba¹ in boiling water for 4–5 minutes (as per package instructions), drain, rinse under cold water to wash off starch, and let drain well.
Blanch edamame in boiling water for 3 minutes, then drain.
Pat tofu² dry with paper towels, cut into 1.5 cm cubes, and pan-fry in oil over medium heat for 6–8 minutes, flipping, until golden brown.
Whisk together soy sauce, rice vinegar, sesame oil, sugar, and finely grated ginger for the dressing.
Julienne cucumber⁴ and carrot⁵ thinly; slice green⁶ onion into rings.
Toss noodles, vegetables, edamame, and dressing together. Top with tofu², sprinkle with sesame seeds and green⁶ onion.

Tips

Why it works: Pat the tofu dry with paper towels before frying: wet tofu steams and does not brown.
Substitutions: Use frozen green peas, 50 g, instead of edamame. Replace the fresh ginger with a quarter teaspoon of ground ginger.
Common mistakes: Soba sticks together when it is not rinsed in cold water and sits undressed. Rinse it and toss it with half the dressing at once.
Storing and reheating: Keeps up to 2 days in a container, with the tofu apart so it does not go soggy. No reheating, eat it cold.
Serve with: Pack it into a container for lunch, with an apple or a mandarin alongside.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	484 kcal	24%
Protein	25 g	34%
Fat	20 g	29%
Carbs	54 g	21%
Per 100 g	124 kcal

Cost

≈ $2.60per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is tofu.

You will need

Stove

Plan a week

The planner adds the other meals to fit your budget and goal and builds the shopping list.

What to cook

What to cook with tofu

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