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Bowl filled with colorful vegetables, pan-fried tofu and brown soba. There's a pair of chopsticks perched on the top of the bowl.

Soba Stir Fry

This soba stir fry has plenty of pan-fried tofu, fresh and crunchy vegetables and chewy soba, all in a savory sauce!
Course Dinner, Lunch, Main Course
Cuisine Asian
Keyword bell peppers, carrots, celery, dairy-free, egg-free, garlic, green onions, mushrooms, nut-free, onion, soba, stirfry, tofu, vegetables
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 3 people
Calories 479 kcal


  • 1 pound firm tofu cubed
  • 1 bundle soba 100g or 3.5 oz
  • ½ medium onion chopped
  • 2 cloves garlic minced
  • 1 carrot peeled and sliced thinly
  • 2 sticks celery chopped
  • 1 cup sliced mushrooms
  • ½ bell pepper chopped
  • 1 ½ tablespoons soy sauce
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon sesame oil
  • ½ teaspoon fish sauce
  • 1 tablespoons sesame seeds
  • 1 green onion chopped


  1. Heat half of the oil in a large non-stick skillet over medium heat. Add the tofu in a single layer, being careful in case the water in the tofu splatters, then sprinkle salt all over the tofu. Cook the tofu on each side until golden brown (I usually cook 4 of the sides and call it a day). Move the tofu to a plate and set aside.
  2. Meanwhile, bring a medium pot of water to a boil. Add the soba and cook according to the package instructions. Drain the soba (you can save the cooking water and drink it like buckwheat tea), then rinse under cold water. Set aside.
  3. Return the skillet to medium heat, then add the rest of the oil. Add the onion and season with salt. Cook, stirring occasionally, until the onions are translucent. Then add the garlic, carrots and celery. Cook for 5 minutes to soften, then add the mushrooms. Cook for a few more minutes, until the carrots and celery are still crunchy but more tender than raw. Add the bell peppers and cook until barely softened.
  4. Add the soba, soy sauce, rice wine vinegar, sesame oil and fish sauce to the vegetables, and toss until everything is coated.
  5. Dish up the stir fry, top with the tofu, sesame seeds and green onion, then serve!

Recipe Notes

Make sure to rinse the soba in cold water. This helps the soba become chewier, and also rinses off any extra starch that could make the soba gummy.

Feel free to mix and match the vegetables and protein according to your preferences and what you have on hand.