Low Calorie Soba Noodle Tofu & Avocado Salad

low-calorie-saladIf you are on a weight loss plan and looking for healthy nutritious recipes that gel with your diet plan, then I bet Salads are top on your list. However, it is very easy to go overboard with salads, especially when they are laden with high-calorie, high-fat dressings! So be wary about what you add to your salads. Here is a very healthy and filling Tofu, Avocado and Soba Noodle Salad recipe, made with pickled Ginger and an Asian style Mirin-infused dressing. Tofu packs a bunch of protein, Avocado provides all the good fat, the vegetables give the vitamins, while the Nuts and Soba Noodles make this a delicious and fulfilling meal.

The following recipe if from the Low GI Vegetarian Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall, and has been reproduced with the kind permission of Hachette Australia and Australian Lifestyle & Fintness. Photography Copyright Ian Hofstetter

Soba Noodle Salad with Tofu Avocado & Pickled Ginger
Serves 4

200 g (7 oz) dried soba noodles
1 teaspoon sesame oil
150 g (5 1⁄2 oz) snow peas (mangetout), trimmed, halved diagonally
200 g (7 oz) purchased marinated tofu (such as teriyaki), thinly sliced
1 Lebanese cucumber, halved, thinly sliced diagonally
2 tablespoons pickled ginger, thinly sliced
75 g (2 1⁄2 oz) baby spinach leaves
1⁄2 cup picked coriander leaves
1 avocado, diced, lemon juice squeezed over (to prevent discolouring)
3 spring onions, trimmed, sliced diagonally
45 g (11⁄2 oz/1⁄4 cup) lightly toasted cashews, roughly chopped

2 tablespoons mirin
3 tablespoons light soy sauce
1 teaspoon sesame oil
pinch caster sugar

To make the dressing, place all dressing ingredients in a small bowl, and stir to dissolve the sugar. Set aside for use later.

Cook the soba noodles in a large saucepan of lightly salted boiling water according to packet instructions, or until al dente. Rinse under cold running water. Drain well and toss with the sesame oil. Set aside to cool completely.

Blanch the snow peas in boiling water until bright green and just tender. Refresh under cold running water and drain well.

Place the cooked noodles, snow peas, tofu, cucumber, ginger, spinach and coriander in a large bowl. Pour over dressing and toss gently to combine.

Divide the salad among 4 plates, top with the avocado, spring onions and cashews, and serve.

Related Recipes
Refreshing Pasta & Avocado Salad with Feta Cheese
Healthy Brown Rice & Barley Salad
Spicy Tandoori Aloo (Potato Salad)


  1. Very nice…

  2. Lovely recipe Manasi!! Avocados and tofu – yummy!!

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