Dairy-Free, Nut-Free, Vegetarian
SERVES 4
PREP TIME: 20 MINUTES / COOK TIME: 15 MINUTES
Soba is typically made out of buckwheat, a whole grain. It cooks quickly and makes great leftovers to serve alongside other ingredients that help boost health by offering a variety of vitamins, minerals, and antioxidants. Tempeh is a microbiome-boosting plant-based protein option that’s firmer than tofu and therefore a great substitution for anyone who wants a tofu alternative while keeping all the health benefits of this superfood. If you’re trying to eat less meat, tempeh could be a great option for you.
5 tablespoons low-sodium soy sauce, divided
5 tablespoons sesame oil, divided
½ teaspoon honey, plus 1 tablespoon
1 garlic clove, minced
1 (½-inch) piece fresh ginger, grated
1 (8-ounce) package tempeh, cut into ¼-inch-thick slices
12 ounces buckwheat soba
2 tablespoons rice vinegar
Grated zest and juice of 1 lime
2 tablespoons tahini
1 medium cucumber, halved lengthwise, seeded, then cut into thin half-moons
1 red bell pepper, seeded and thinly sliced
⅓
cup thinly sliced scallions, green and white parts
½ cup sesame seeds
Bioactive ingredients:
soy sauce, garlic, ginger, tempeh, buckwheat, tahini, bell pepper, onion, sesame seed
1.
To make the marinade, in a small mixing bowl, whisk together 2 tablespoons of soy sauce, 1 tablespoon of oil, ½ teaspoon of honey, and the garlic and ginger.
2.
Put the tempeh in an 8-by-8-inch glass baking dish.
3.
Pour the marinade on top.
4.
While the tempeh is soaking in the marinade, bring a large pot of water to a boil over high heat.
5.
Add the soba, and cook for 5 minutes. Remove from the heat. Drain immediately, then rinse with cold water; drain again thoroughly. Transfer to a large mixing bowl.
6.
Add 2 tablespoons of oil, and toss. Chill in the refrigerator.
7.
Preheat the oven to 375°F. Line a sheet pan with parchment paper or a silicone liner.
8.
To make the dressing, in a small mixing bowl, whisk together the vinegar, lime zest and juice, tahini, and remaining 3 tablespoons of soy sauce, 1 tablespoon of honey, and 2 tablespoons of oil. If needed, add water, 1 tablespoon at a time, to achieve your desired consistency and volume. (If the honey and tahini aren’t soft enough to whisk, you can also put all of these ingredients in a blender, and blend until smooth.)
9.
Pour the tempeh onto the prepared sheet pan, and scrape any remaining marinade out of the bowl and on top of the tempeh.
10.
Transfer the sheet pan to the oven, and bake, flipping the tempeh halfway through, for 15 minutes, or until lightly
browned. Remove from the oven.
11.
While the tempeh is baking, pour the dressing over the soba, and toss gently to coat.
12.
Stir in the cucumber, bell pepper, and scallions, making sure they are well distributed throughout. Store the soba in the refrigerator until ready to serve.
13.
Serve the soba topped with the tempeh and sesame seeds.
Per Serving:
Calories: 753; Total fat: 39g; Saturated fat: 6g; Protein: 31g; Total carbohydrates: 81g; Fiber: 4g; Sugar: 5g; Cholesterol: 0g
VARIATION:
To make this a vegan dish, simply replace the honey with maple syrup or agave syrup. You can use ¼ cup chopped chives in place of the scallions. For a bolder flavor, lightly toast your sesame seeds in a dry pan over medium-low heat for about 3 to 4 minutes.