Flavorful & Nourishing: Tofu, Mushroom & Bok Choy Soba Bowls


Take your tastebuds on an umami-filled adventure with these easy, nutritious soba noodle bowls! They star pan-fried tofu and mushrooms over tender soba noodles and crisp bok choy in a savory ginger-soy broth. Ready in just 30 minutes, they make a fantastic meatless Monday meal.

The protein-packed tofu takes on an irresistible chewy-crisp texture when seared. Earthy mushrooms provide a satisfying heft. Bright bok choy adds fresh contrast alongside the hearty buckwheat soba noodles. A simple umami-rich broth pulls everything together beautifully.

Each bowl contains approximately 300 calories and 15g of plant-based protein to keep you nourished. The shiitake mushrooms offer immune-boosting properties while the tofu provides calcium for strong bones. A true one-bowl wonder! 

Flavorful & Nourishing: Tofu, Mushroom & Bok Choy Soba Bowls


  1. 8 oz soba noodles (225g)
  2. 14 oz extra firm tofu, drained and cut into cubes  
  3. 8 oz shiitake mushrooms, sliced (225g)  
  4. 1 baby bok choy, chopped (150g) 
  5. 2 tbsp sesame oil, divided
  6. 3 cloves garlic, minced
  7. 3 cups vegetable broth
  8. 3 tbsp soy sauce
  9. 1 tbsp grated ginger 
  10. Sesame seeds, green onions and chili oil, for garnish


  1. Cook soba noodles according to package instructions. Drain and rinse under cold water. Set aside.
  2. Heat 1 tbsp oil in a skillet over medium-high heat. Add tofu and cook 5 minutes until lightly browned on all sides. Remove tofu from skillet. 
  3. Add mushrooms to the skillet and cook 5 minutes until browned. Remove mushrooms.
  4. Heat remaining 1 tbsp oil in skillet. Add garlic and cook 1 minute until fragrant.  
  5. Add broth, soy sauce and ginger. Bring to a simmer. 
  6. Divide noodles, bok choy, tofu and mushrooms between 4 bowls. Pour broth over top.
  7. Garnish with sesame seeds, green onions and chili oil. Enjoy!
Flavorful & Nourishing: Tofu, Mushroom & Bok Choy Soba Bowls  02

Expert Tips

  • Use firm or extra-firm tofu for the best texture. 
  • Soba noodles are rich in iron, manganese and fiber.
  • Add baby spinach for extra greens if desired.
  • Leftovers can be stored in the fridge up to 4 days.


  1. Can I use a different noodle? Rice noodles also work well.
  2. Is it gluten-free? Soba contains gluten; use GF tamari and rice noodles.
  3. What's a sub for shiitakes? Oyster or portobello mushrooms.

Nourish your body and delight your tastebuds with these flavorful bowls! The combination of textures and umami flavors is truly extraordinary. Let me know if you need any other recipe inspiration!