Recipe description
Published on: July 31, 2026
Gut Friendly
Fermented Foods
Probiotic Rich
Ingredients
Kefir
1
cup
Tofu
200
gram
Buckwheat Noodles
200
gram
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh herbs
1
tablespoon
Instructions
1
Cook buckwheat soba noodles according to package instructions until al dente, then drain and rinse under cold water.
2
While noodles cook, press tofu to remove excess water, then cut into bite-sized cubes.
3
In a skillet, heat olive oil over medium heat and gently sauté tofu cubes until lightly golden on all sides. Season with salt and black pepper.
4
To assemble, divide cooked soba noodles between two bowls. Top with sautéed tofu cubes.
5
Spoon generous dollops of kefir labneh over each bowl. Garnish with fresh herbs if desired.
6
Serve immediately and enjoy as a balanced, gut-friendly meal.
Nutrition
600 kcal
Calories
29 g
Protein
70 g
Carbohydrates
6 g
Fiber
4 g
Sugar
23 g
Fat
4 g
Saturated fat
1.5 g
Salt
Why this recipe fits you
- Provides plant-based protein from tofu alongside whole-grain buckwheat soba.
- Includes fermented kefir labneh and olive oil for flavor and balance.
- Offers fiber and plant variety, though adding vegetables would increase both.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
How many servings does this soba bowl make?
The recipe makes two servings.
Is this recipe vegan?
No. Kefir labneh is made from dairy, although the tofu and soba are plant-based.
Is this bowl gluten-free?
Not necessarily. Buckwheat soba may contain wheat, so use certified gluten-free noodles if needed.
What is kefir labneh?
Kefir labneh is a thick, strained dairy product made from kefir, with a tangy flavor and creamy texture.
Can I use regular labneh instead of kefir labneh?
Yes. Regular labneh or thick plain yogurt can be used, though the flavor and fermentation details may differ.
How should I prepare the tofu?
Press out excess water, cut the tofu into cubes, and sauté it in olive oil until lightly golden.
Why are the soba noodles rinsed after cooking?
Rinsing removes excess starch, cools the noodles, and helps prevent them from sticking together.
Can I prepare this bowl in advance?
Yes. Store the noodles, tofu, and kefir labneh separately in the refrigerator and assemble just before serving.
What allergens are present in this recipe?
The recipe contains dairy from kefir labneh and soy from tofu. Check the soba label for wheat and other allergens.
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