3 SUPERFOODS Power Up Soba Noodle Recipe: MEDITERRANEAN DIET Dinner

This 15-minute healthy soba noodle, tofu and asparagus dinner is the perfect example of a gluten-free Mediterranean diet dinner that doesn’t have to be from the Mediterranean to be healthy, flavorful and filling. Flavors from all over the world are a perfect fit in the Mediterranean diet pyramid, especially when they are an easy vegetarian take on a one-bowl dinner. I call this simple, easy favorite a Mediterrasian cultural mash-up and leave it at that!

This is another perfect example of how whole grains can be such an easy addition to your everyday meal planning. And if you want to learn about all of my favorite whole grains, you can click on this video right now to watch it too! https://youtu.be/fFYM3zQvkTU

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00:00 Introduction
00:12 Prep
00:48 Dressing
02:49 Cook
04:32 Finishing Touches

this 15-minute hot soba noodle tofu dinner is the perfect example of a Mediterranean diet dish that doesn’t have to be from the Mediterranean to be just as healthy just as flavorful and just as filling start by pressing the moisture from a block of tofu for a few minutes you can press it with a heavy pan but I’m using my Lifesaver tofu press while the tofu is draining there’s just a few simple prep steps [Music] [Music] [Music] time to put together this insanely tasty dressing it’s rich with the flavor of soy sauce bright and tangy from from the lime juice and just the right balance of hot and sweet from chili sauce maple syrup and [Music] ginger if you’re limiting salt in your diet just use low sodium soy sauce and omit the salt this amount makes enough dressing to save half for another dinner and it’ll last for weeks in the fridge Now drain off the tofu and let’s finish the quick prep by dicing it into bite-sized pieces half the block will make two servings [Music] [Music] we’re ready to start cooking because this part goes so fast it’s really important to have everything ready to go SOA noodles are made from gluten-free buckwheat they don’t have much flavor on their own but they’re fiberfill silky soft 5 minute noodles that are the perfect pairing with a Tangy Savory dressing while the noodles are cooking let’s finish this dish add 1 tblspoon of olive oil to a deep pan and sauté the asparagus for a minute or [Music] two then add a bit of water and steam it for a couple more we’re ready to finish the stir fry adding the onions and cooking them down a bit then make space for the [Music] [Music] tofu I like to give it all a little Spritz of olive oil to create crispy edges [Music] now cook for a few minutes until the tofu is browned and heated through see that color you can dress it when you plate it but I like to add it now so it infuses every bit of tofu evenly and it even gets a little bit caramelly after only a few minutes the stir fry and the noodles are done turn off the heat and get ready to plate in only 15 minutes we’re ready to enjoy this Asian Riff on a Mediterranean diet One Bowl meal filled with plenty of healthy plant-based protein and veggies my favorite finish is always to add a little bit of healthy crunch with a mix of nuts and seeds to top it off [Music] but this is just one bowl to get you started now you really should watch this video to learn the simple Mediterranean Bud system I use every week [Music]