Teriyaki Soba Noodle & Tofu Salad

Refreshing noodle salad with crispy tofu, fresh veggies tossed in a delicious teriyaki sauce. Make note of this one to include in your weekly meal repertoire.

Serves 1 | Prep time: 15 mins | Cooking time: 15 mins


  • 100g/3.5oz firm tofu (1 cup, cubed)
  • 5ml/0.2oz (1 tsp) sesame oil
  • 100g/3.5oz green beans (1 cup, chopped)
  • 100g/3.5oz carrot, julienned (1 medium size)
  • 100g/3.5oz broccolini (4-5 stalks)
  • 60g/2.1oz avocado, cubed (1/4 medium size avo)
  • 90g/3.2oz dry soba noodles
  • Topping: 10g (3 tsp) sesame seeds & chopped coriander


  • 30ml/1oz (2 Tbsp) teriyaki sauce
  • 5ml/0.2oz (1 tsp) sesame oil
  • 15ml/0.5oz (1 Tbsp) fresh lemon juice


  1. Cook the noodles in a pot of boiling water for 3 minutes. Remove from heat then rinse and drain them under cold water several times until noodles are cool and each strand is separated. To prevent them from sticking, place them in cold water until ready to use.
  2. Prepare all veggies and cube the tofu and avocado.
  3. Heat sesame oil in a pan on medium-high heat then cook the cubed tofu for about 10 minutes until lightly browned.
  4. In the same pan, add the green beans, carrot, broccolini and stir-fry for a couple of minutes until broccolini has wilted. Remove from heat.
  5. For the dressing, combine the teriyaki sauce, lemon juice and sesame oil. Mix well.
  6. Drain the soba noodles and place in a bowl. Add the veggies, avocado and tofu. Add the dressing and mix well until everything is evenly coated. Top with sesame seeds, fresh coriander and serve.

Macros – Carb: 80g  Fat: 36g  Prot: 37g  Calories: 792

This recipe is part of the 7-day Endurance meal plan

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