Japanese Tofu and Vegetable Soba Noodles with Sesame Dressing

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A healthy Japanese dish featuring soba noodles, tofu, and seasonal vegetables in a rich sesame dressing. This japanese-inspired vegetarian ready in about 45 minutes pairs soba noodles, tofu, broccoli for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 8 oz soba noodles
• 1 block tofu
• 1 cup broccoli
• 1 cup julienned carrots
• 2 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp sesame seeds

Instructions

1. Step 1: Bring a large pot of salted water to a boil. Add 8 oz soba noodles and cook for 8-10 minutes, or until al dente (firm but not crunchy). Drain thoroughly and rinse under cold water until the noodles are cool to the touch. Tip: Rinsing stops the cooking process and prevents the noodles from sticking together.
2. Step 2: Press the 1 block tofu for 15 minutes using a clean kitchen towel and a plate to remove excess moisture. Dice the tofu into 1-inch cubes. Tip: Pressing ensures the tofu firms up and absorbs the dressing better.
3. Step 3: Heat 2 tbsp sesame oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and sauté for 3-4 minutes, stirring occasionally, until the edges are golden brown and crispy. Add 1 cup broccoli and 1 cup julienned carrots, and cook for 5-6 minutes, stirring frequently, until the vegetables are tender-crisp and the tofu is lightly charred. Tip: Avoid overcrowding the pan—cook in batches if needed to maintain even browning.
4. Step 4: In a small bowl, whisk together 1 tbsp soy sauce, 1 tbsp honey, and 1 tbsp sesame seeds until the honey is fully incorporated and the sauce becomes glossy. Tip: Adjust honey to taste for sweetness, and add a splash of water if the sauce is too thick.
5. Step 5: Transfer the cooked noodles to the skillet with the tofu and vegetables. Pour the sesame dressing over the mixture and toss thoroughly for 2-3 minutes, ensuring the noodles are evenly coated and the sauce clings to all ingredients. Sprinkle the remaining 1 tbsp sesame seeds over the top and toss once more to distribute evenly. Tip: For a nuttier flavor, toast the sesame seeds in a dry pan for 1-2 minutes before adding them.