Recipe description
September 27, 2026
Tofu Buckwheat Soba Stir-Fry with Kefir
A savory, fiber-rich soba stir-fry with plant protein and fermented kefir
Fermented Foods
Probiotic Rich
Vegetarian
84%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, milk, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Combines buckwheat noodles and vegetables for meaningful fiber and plant diversity.
- Provides plant protein from tofu alongside healthy sesame fat.
- Includes kefir as a fermented ingredient for added flavor and variety.
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.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Soba noodles
150
gram
Tofu
200
gram
Kefir
0.5
cup
Wok sauce
2
tablespoon
Oil, sesame
1
tablespoon
Garlic
2
clove
Ginger
1
tablespoon
Onion, spring
2
piece
Carrot
1
piece
Bok choy
1
cup
Mushroom
1
cup
Soy sauce
1
tablespoon
Instructions
1
Cook the soba noodles according to package directions, drain, and rinse under cold water.
2
Press the tofu, then cut into bite-size cubes.
3
Slice the garlic, ginger, spring onion, carrot, bok choy, and mushrooms.
4
Heat sesame oil in a wok or large frying pan over medium-high heat.
5
Add the tofu cubes and stir-fry until lightly golden.
6
Add the garlic, ginger, carrot, and mushrooms; stir-fry for 2-3 minutes.
7
Add the bok choy and spring onion, then pour in the wok sauce and soy sauce.
8
Return the noodles to the pan and toss everything together until heated through.
9
Divide between two plates and spoon over the kefir to serve.
More Recipes For Your Gut
Nutrition
600 kcal
Calories
28 g
Protein
75 g
Carbohydrates
9 g
Fiber
8 g
Sugar
22 g
Fat
3 g
Saturated fat
2.5 g
Salt
FAQ
How many servings does this tofu soba stir-fry make?
It makes 2 servings.
Is this recipe vegan?
Not as written, because kefir is usually made from dairy. Use unsweetened plant-based kefir for a vegan version.
Can I make this recipe gluten-free?
Yes, use soba noodles labelled gluten-free and replace the wok sauce and soy sauce with gluten-free alternatives such as tamari.
What type of tofu works best?
Firm or extra-firm tofu works best because it holds its shape during stir-frying.
Why should I rinse the soba noodles?
Rinsing removes excess starch and helps prevent the noodles from sticking together.
When should I add the kefir?
Add it at the end, after dividing the stir-fry between plates. This preserves its cool, tangy texture.
What can I use instead of kefir?
Use plain unsweetened yogurt or a plain plant-based yogurt, adjusting the consistency with a little water if needed.
How should I store leftovers?
Refrigerate leftovers promptly in a covered container and use them within 2 days. Store the kefir separately if possible.
Which allergens are present in this recipe?
It contains soy and sesame, and dairy if using milk kefir. Soba and sauces may also contain wheat or gluten, so check their labels.
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