Recipe description
October 4, 2026
Yogurt Tofu Buckwheat Soba Bowl
A nourishing bowl combining fermented yogurt, plant protein, and fiber-rich buckwheat soba.
Fermented Foods
Protein Rich
Whole Grains
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: milk, peanut, lupin, soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Combines buckwheat, vegetables, and sesame seeds for fiber and plant variety.
- Includes Greek yogurt and pickled ginger for fermented-food diversity.
- Balances plant protein, carbohydrates, and healthy fats in a practical meal.
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
200
bowl
Greek yogurt
1
bowl
Tofu
200
gram
Soy sauce
2
teaspoon
Sesame oil
1
teaspoon
Seed, sesame
1
tablespoon
Cucumber
1
bowl
Onion, spring
2
cup
Pickled ginger
1
teaspoon
Instructions
1
Cook the soba noodles according to package directions, then rinse under cold water and drain well.
2
Pat the tofu dry and cut it into bite-sized cubes.
3
Pan-fry the tofu cubes in sesame oil over medium heat until golden on all sides, about 5-6 minutes.
4
In a small bowl, whisk together the yogurt and soy sauce to make a creamy sauce.
5
Thinly slice the cucumber and spring onion.
6
Divide the soba noodles between two serving bowls.
7
Top with tofu, cucumber, spring onion, and pickled ginger.
8
Drizzle the yogurt sauce over each bowl, sprinkle with sesame seeds, and serve.
More Recipes For Your Gut
Nutrition
500 kcal
Calories
27 g
Protein
59 g
Carbohydrates
8 g
Fiber
7 g
Sugar
17 g
Fat
3 g
Saturated fat
1.7 g
Salt
FAQ
How many servings does this soba bowl make?
The recipe makes two servings.
Is this yogurt tofu soba bowl vegetarian?
Yes, it is vegetarian. It is not vegan because it contains Greek yogurt.
Is this recipe gluten-free?
Not necessarily. Soba noodles may contain wheat, so choose certified gluten-free noodles and check all labels if needed.
What allergens are in this recipe?
It contains soy and dairy, and the soba noodles may contain wheat. Check ingredient labels for additional allergens.
How do I make the tofu golden and crisp?
Pat the tofu dry, cut it into small cubes, and pan-fry it in sesame oil over medium heat for about 5–6 minutes, turning it regularly.
Can I prepare the components in advance?
Yes. Cook the noodles, tofu, vegetables, and sauce separately, then refrigerate them and assemble the bowls before serving.
How should I store leftovers?
Store leftovers in covered containers in the refrigerator and use them within 1–2 days. Keep the sauce separate when possible.
Can I replace the Greek yogurt?
Yes. Use a plain dairy-free yogurt for a vegan version, or another plain yogurt with a similar thick texture.
What role do yogurt and buckwheat play in the meal?
Yogurt provides a fermented ingredient, while buckwheat soba contributes fiber. These are part of a varied diet and are not a treatment for digestive conditions.
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