September 18, 2025

Healthy Recipe: Soba Noodles with Tofu and Papaya

This delicious veggie dish is packed full of wholesome ingredients to keep you going.

By Independence Good Living

Cody C/for PhillyVoice

Light, refreshing and full of flavor, soba noodles with tofu and papaya bring together wholesome ingredients in a heart-healthy dish that’s as nourishing as it is satisfying. The nutty taste of buckwheat noodles pairs with crisp vegetables, creamy tofu and sweet papaya, while fresh herbs and a tangy dressing brighten every bite. It’s a simple, balanced meal that proves eating well can also taste delicious.

Soba noodles with tofu and papaya — makes 4 servings

Ingredients:
• 1 block of extra firm tofu
• 8 oz. of soba (buckwheat) noodles
• 1/3 cup of rice vinegar
• 2 teaspoons of mirin
• 1/2 teaspoon of kosher salt
• 2 cups of diced ripe papaya
• 1 yellow bell pepper, chopped
• 1/3 cup of fresh basil leaves, chopped
• 2 tablespoons of fresh mint, chopped
• 2 scallions, thinly sliced (can substitute onions)
• 1 (optional) Thai bird chile
• 1/4 cup of peanuts, chopped

Directions:

Wrap tofu in several layers of paper towels and set it on a plate or in a colander in the sink. Weigh it down with a heavy baking dish or skillet with a couple soup cans in it to press out the water, 20 minutes. Cut into 1/2" cubes and place in a shallow bowl or pie plate.
Meanwhile, prepare soba noodles according to package directions. Rinse with cold water.
In a large bowl, combine rice vinegar, mirin, and salt. Drizzle half over tofu and gently toss to coat.
Add noodles to remaining vinegar mixture, tossing to coat. Add tofu (and any remaining vinegar mixture), papaya, pepper, basil, mint, scallions, and chile pepper (if using), and toss to coat. Serve garnished with chopped peanuts and additional herbs, if desired.
Handy Hint: Select a papaya that’s about 1 pound. Peel it, cut in half lengthwise, then scoop out the seeds.

Nutritional Information:
Calories: 380
Fat: 10
Saturated fat: 1.5
Sodium: 750
Carbs: 58
Protein: 22
Fiber 4