What is Tofu and Vegetables with Tamarind over Soba made of?

The main ingredients are Carrot, Cucumber, Diced Bell Pepper, Firm Tofu, Fresh Ginger. The full list of 21 is above.

How long does it take to make Tofu and Vegetables with Tamarind over Soba?

About 1 hr 35 mins in total: 35 mins to prepare and 1 hr to cook.

How many calories are in one serving?

One serving provides about 789.24 kcal. The full nutrition breakdown is above.

Is Tofu and Vegetables with Tamarind over Soba easy to make?

This recipe is rated medium, with 21 ingredients and 10 steps.

Is Tofu and Vegetables with Tamarind over Soba healthy?

Tofu and Vegetables with Tamarind over Soba has an easyChef Pro health score of 44/100. Per serving, it provides 789.24 calories and 22.37 g of protein, or 45% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 605.91 mg (26% of the Daily Value) and saturated fat at 2.25 g (11% of the Daily Value). It contains Citrus, Peanuts, Soy, Wheat, Gluten, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.

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Tofu and Vegetables with Tamarind over Soba

Name: Tofu and Vegetables with Tamarind over Soba
Prep time: 35 min
Cook time: 1 h
Total time: 1 h 35 min
Yield: 4 servings
Cuisine: Japanese, Fusion
Ingredients: 1 cup Carrot; 1 cup Cucumber; 1 cup Diced Bell Pepper; 14 oz Firm Tofu; 1 tbsp Fresh Ginger; 4 cloves Garlic; 1 cup Green Onion; 1 whole Orange; 1 whole Orange Juice; 3 tbsp Peanut Oil; 0.25 cup Peanuts; 1 cup Red Bell Pepper; 1 tsp Red Pepper Flakes; 2 tbsp Rice Vinegar; 0.25 cup Sesame Seeds; 5 oz Soba Noodles; 2 tbsp Soy Sauce; 1 tbsp Sugar; 1 lb Tamarind; 0.25 cup Unsalted Peanuts; 1 whole Water

Dinner 🍽️Lunch 🥪 Japanese 🇯🇵Fusion High-Protein 💪Vegetarian 🥦Vegan 🌱Plant-Based 🌻Halal 🕌Kosher ✡️Pescatarian 🐟Pescatarian

Baked tofu triangles and fresh cucumber, carrots, green onions, and red bell pepper are tossed with soba noodles in a tangy tamarind, orange, ginger, garlic, and soy sauce dressing. Peanuts and sesame seeds add a nutty finish, while rice vinegar, sugar, and red pepper flakes balance the sauce with sweetness and gentle heat. Serve it as a colorful lunch or light dinner.

Prep35 mins
Cook1 hr
Serves4
DifficultyMedium

easyChef Pro health score

Calculated from USDA-referenced nutrient data for the ingredients in Tofu and Vegetables with Tamarind over Soba, not estimated by an AI model. The same recipe returns the same score every time.

44 Health Score

Glycemic ImpactFair: 41 / 100; Carb quality, not quantity. Higher is better.
Nutritional DensityPoor: 13 / 100; Nutrients per calorie. Higher is better.
Energy DensityGood: 90 / 100; Calories by weight. Higher means more food for fewer calories.
NOVA Processed Culinary Ingredients: 2 / 4; Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.

How it scores for each health goal

The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.

52
Heart Health: 76
Metabolic: 58
Digestive: 41
Inflammatory: 39
Performance: 55
General Wellness

1

Break open tamarind pods and scoop the flesh into a large bowl. Cover with hot water and let soften for about 1 hour. Push the softened tamarind through a sieve with the back of a spoon to extract the pulp, discarding the seeds and tough fibers. Measure out tamarind pulp and set aside.
2

Slice tofu crosswise into rectangles. Cut the rectangles in half into squares, then cut the squares in half diagonally to make triangles. Layer the tofu on paper towels, pressing to extract excess liquid, for about 30 minutes.
3

Preheat the oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper.
4

Toss the tofu triangles with peanut oil and arrange them on the baking sheet.
5

Bake in the preheated oven until golden brown, 45 to 60 minutes.
6

Combine peanuts and sesame seeds in a large skillet or wok over medium heat. Toast until fragrant, about 1 minute. Transfer to a bowl.
7

Heat peanut oil in the same skillet over medium-high heat. Add cucumber, carrots, green onions, and red bell pepper. Sauté just until crisp-tender, about 2 minutes. Transfer to a bowl.
8

Heat peanut oil in the same skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add tamarind pulp, orange juice, rice vinegar, soy sauce, ginger, sugar, and red pepper flakes. Simmer until the sauce is combined, about 3 minutes.
9

Stir the baked tofu triangles, peanuts, and sesame seeds into the sauce. Fold in the cucumber mixture.
10

Fill a large pot with water and bring to a boil. Add the light and dark soba noodles and cook, stirring occasionally, until tender, about 3 minutes. Drain, transfer to a large bowl, and top with the tofu and cucumber mixture.

About This Recipe

Tofu and Vegetables with Tamarind over Soba is made with 21 ingredients and serves 4. It takes about 1 hr 35 mins and is rated medium. Key ingredients include Carrot, Cucumber, Diced Bell Pepper, and Firm Tofu. Each serving provides about 789.24 kcal, and is a good source of protein.

Recipe Questions

What is Tofu and Vegetables with Tamarind over Soba made of?: The main ingredients are Carrot, Cucumber, Diced Bell Pepper, Firm Tofu, Fresh Ginger. The full list of 21 is above.
How long does it take to make Tofu and Vegetables with Tamarind over Soba?: About 1 hr 35 mins in total: 35 mins to prepare and 1 hr to cook.
How many calories are in one serving?: One serving provides about 789.24 kcal. The full nutrition breakdown is above.
Is Tofu and Vegetables with Tamarind over Soba easy to make?: This recipe is rated medium, with 21 ingredients and 10 steps.
Is Tofu and Vegetables with Tamarind over Soba healthy?: Tofu and Vegetables with Tamarind over Soba has an easyChef Pro health score of 44/100. Per serving, it provides 789.24 calories and 22.37 g of protein, or 45% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 605.91 mg (26% of the Daily Value) and saturated fat at 2.25 g (11% of the Daily Value). It contains Citrus, Peanuts, Soy, Wheat, Gluten, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.

How easyChef Pro scores recipes and products

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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.

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