Recipe description
July 30, 2026
Tofu Buckwheat Soba Stir-Fry with Kimchi
Fiber-rich tofu buckwheat soba stir-fry with kimchi for gut balance.
Gut Friendly
Probiotic Rich
Fermented Foods
90%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, mustard, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich combination from buckwheat soba and vegetables.
- Includes fermented kimchi for gut-friendly microbes.
- Diverse plant ingredients provide polyphenols and balanced protein, fats, and carbohydrates.
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
Tofu
200
gram
Soba noodles
200
gram
Kimchi
1
cup
Soy sauce
2
teaspoon
Oil, sesame
1
teaspoon
Garlic
2
clove
Ginger
1
teaspoon
Onion, spring
2
piece
Carrot
1
piece
Bell Pepper
1
piece
Vegetable oil
1
tablespoon
Seed, sesame
1
teaspoon
Instructions
1
Cook buckwheat soba noodles according to package instructions, drain, and set aside.
2
Press tofu to remove excess water, then cut into cubes.
3
Heat vegetable oil in a wok or large skillet over medium-high heat. Add tofu and stir-fry until golden brown. Remove and set aside.
4
In the same wok, add a bit more oil if needed, then sauté minced garlic and ginger for 30 seconds until fragrant.
5
Add sliced carrot and bell pepper, stir-fry for 2-3 minutes until slightly tender.
6
Return tofu to the wok, add cooked soba noodles, kimchi, soy sauce, and sesame oil. Toss everything together for 2 minutes until well combined and heated through.
7
Garnish with chopped green onions and sesame seeds. Serve immediately.
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Nutrition
576 kcal
Calories
20 g
Protein
86 g
Carbohydrates
4 g
Fiber
6 g
Sugar
13 g
Fat
3 g
Saturated fat
0.7 g
Salt
FAQ
Is this dish gluten-free?
It depends on the soba noodles and soy sauce. Buckwheat soba can be gluten-free if labeled 100% buckwheat; use gluten-free soy sauce (tamari) to be safe.
Is this recipe vegan/vegetarian-friendly?
Yes, it’s plant-based. Check kimchi label for fish sauce or shellfish; choose vegan kimchi if needed.
How can I make this soy-free?
Substitute soy sauce with coconut aminos; ensure it’s gluten-free if needed.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; reheat in a skillet or microwave.
Can I make it gluten-free with the right noodles?
Yes, use gluten-free buckwheat soba or rice noodles; ensure all other ingredients are gluten-free.
How long should I press the tofu?
Press for 15–20 minutes to remove excess moisture, then cut into cubes.
How spicy or mild is this dish?
It’s mild; you can add chili flakes or fresh chili if you like heat.
Can I customize the vegetables?
Yes, swap in favorites like broccoli, mushrooms, or zucchini, adjusting cook time as needed.
What are the main nutrients in this dish?
It provides plant-based protein from tofu, fiber from vegetables and soba, and probiotics from kimchi.
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