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Soba Noodle Bowl with BBQ Tempeh

2 hr + 45 min

Main

This noodle bowl contains two protein-rich ingredients: tempeh and edamame. The tempeh has a super easy BBQ sauce marinade and the noodles have a lovely tahini-based dressing.

Servings

Total

2 hr + 45 min

Prep

15 min

Cook

30 min

Rest

2 hr

Contains

Soy symbol

soy

Sesame symbol

sesame

Swap out

Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Ingredients

Marinated BBQ tempeh

  • 8.8 oz (250 g)
    tempeh, thinly sliced
  • 1 cup (240 mL)
    barbecue sauce

Dressing

Noodles

  • 6.3 oz (180 g)
    dry soba noodles
  • 1 cup (140 g)
    frozen shelled edamame
  • 1 Tbsp (15 mL)
    vegetable oil
  • 2
    cloves garlic, crushed
  • 1
    carrot, julienned
  • 3.5 oz (100 g)
    shiitake mushrooms, thinly sliced
  • 1
    large broccoli, cut into bite-sized pieces

Optional garnishes

  • toasted sesame seeds
  • red hot chili pepper
  • sliced green onion

Directions

  1. Lightly boil or use a steamer basket to steam the tempeh in a large pan on the stove for 10 minutes. This is an optional step, but can remove bitterness, and helps the tempeh soak up more marinade. Then rinse and pat dry.
  2. Arrange the tempeh in a baking dish, pour on the BBQ sauce, and stir to coat. Cover and refrigerate for 2 to 24 hours - the longer the better.
  3. Preheat oven to 375°F (190°C). Place the marinated tempeh on a parchment-lined baking tray, and bake for 15 minutes. Then flip the pieces over and bake for another 10 minutes. Remove from oven and brush with additional BBQ sauce if desired.
  4. Meanwhile, add all of the dressing ingredients to a bowl and whisk.
  5. Add the soba noodles and edamame to a pot of boiling water. Return to a soft boil and cook for 5 minutes, or until the noodles are al dente*. Drain and rinse.
  6. Heat a large pan on medium-high heat. When hot, add the oil and garlic and sauté for 2 minutes. Add the carrot and mushrooms and sauté for 5 minutes.
  7. Then add the broccoli and cook for an additional 2 minutes. Add the drained noodles and edamame to the pan. Pour over the dressing and toss to combine. Divide into bowls, add the BBQ tempeh, garnish, and enjoy.

Notes

  • * Our package indicated the noodles would take 4 minutes to cook. If your noodle package indicates it takes longer to cook, add the edamame during the last 5 minutes.

Storage

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 44%

dry soba noodles

Proteins 19%

tempeh

tahini

frozen shelled edamame

Fruits & Veggies 37%

clove garlic

lime

freshly grated ginger

clove garlic

carrot

shiitake mushroom

large broccoli

Calcium
No significant sources of calcium
Fat

tahini

toasted sesame oil

vegetable oil

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Kaitlin Mitchell - Jan. 21, 2024, 8:52 p.m.

Really good! Didn't read ahead and see the marinating step but was still tasty even just basting the tempeh in bbq sauce and cooking straight away.


tamara - Jan. 18, 2024, 2:31 a.m.

The flavors are ok and it’s quite nutritious… However, the prepping for this dish was extremely time consuming for me, that’s why I don’t think I’ll make it again


Kay - Jan. 7, 2024, 7:40 p.m.

This is one of my favorite meals to make when I don't feel like cooking(I skip the steaming of the tempeh, and the marinating, just slathering the bbq sauce on and baking it straight away, then adding a touch more straight out of the oven). I know all the recipes had to be updated for the app, but I really don't like the new photos for this recipe and don't feel they accurately represent the dish. The old, lighter version was much more visually eye-catching/appealing, and I had to watch the video above to make sure this was the recipe I thought it was. I scrolled past it so many times in the past because the main photo just doesn't stand out much. It's so dark, and you can't really tell what's in the bowl.

PUL Team - Jan. 9, 2024, 7:08 a.m.

Hey there, Kay, aw we're so happy you're enjoying the Soba Noodle Bowl and thanks for the feedback! It's really helpful so we can improve and grow. Our recipe team will keep it in mind moving forward 🤗


delia munteanu - Sept. 12, 2023, 7:40 p.m.

Lovely dish packed with flavours and proteins 👌🏼👌🏼👌🏼


Jennie - Sept. 6, 2023, 9:46 a.m.

Deliciously balanced noodle dish to throw together


Amanda - Aug. 29, 2023, 11:17 a.m.

This recipe is amazing! I’ve made it sooooo many times. Thank you!


Nadine - Aug. 13, 2023, 7:22 p.m.

Really nice and healthy — did swap the marinate for miso/soy/ginger/garlic, worked perfectly


Louise - July 9, 2023, 1:04 p.m.

So many PUL recipes are staples for me and my partner but this one was so much work and it just tasted okay.

PUL Team - July 10, 2023, 10:59 p.m.

Hey Louise! Oh no, sorry to hear this recipe didn't work out. We find the barbecue sauce can impact the flavour of this one, so using one we enjoy is helpful. We hope you enjoy our other recipes in any case 🤗


Brianna Anderson - July 8, 2023, 1:58 a.m.

So delicious!


Leah Gayton - June 28, 2023, 6:43 p.m.

This was delicious and a hit with my non vegan other half. Replaced the noodles with brown rice spaghetti. Will definitely be making again :)

PUL Team - June 29, 2023, 9:07 a.m.

Mmm a lovely idea, Leah, thank you 🤗


Aria - June 6, 2023, 5:58 a.m.

Really was delicious. I used brown rice millet noodles and added mushrooms. I was also fresh out of tahini so I thinned out some hummus in its place which was a great quick fix.

Tempeh cooking technique was top notch!

PUL Team - June 6, 2023, 8:51 p.m.

Mmm soudns delicous, Aria - thank you!


Lois - April 18, 2023, 4:47 p.m.

I have been a vegetarian for 32 years. I never liked tempeh before. I was intrigued by your steaming method, so I made the barbeque tempeh. I love it! I plan to include this in my personal menu. The calories in this meal are way too much for me, but the beauty of this is that I can adjust the recipe to have less noodles, more veggies, and go light on the dressing. I am learning so much. I am also on the caring committee of my church, and I sometimes bring food to people when they are sick. There are a number of vegetarians in my church, so being able to share these good things with them is a help. I appreciate all you are doing for me, for them, and for all of us!

PUL Team - April 18, 2023, 11:21 p.m.

Hey Lois, aw so happy to hear the tempeh was enjoyed! How kind of you to bring food to others as well 🤗


Ruth - April 15, 2023, 4:38 p.m.

This is one of my regular go to PUL recipes for busy weeknights. Admittedly I’ve never gone through the process of steaming the tempeh, but I find it super efficient to prep the tempeh and BBQ sauce the night before then it’s actually quite quick to prep and cook everything and have a few nights worth of tasty dinners ready to go. The vinegar in the sauce is a real winner for me (I’ve often subbed in apple cider vinegar instead of rice wine and works really well).

PUL Team - April 16, 2023, 1:03 a.m.

Thanks for sharing your experience with the recipe, Ruth!


Ines - April 10, 2023, 1:07 p.m.

Hi guys,
I really liked the combination of the flavors in this one! It was unexpected surprise for me! I don’t like mushrooms so I’ve switched them for zucchini and I didn’t have noodles so I used whole wheat spaghetti and it still tasted great.
Thanks for putting the effort in making delicious, healthy and plant based food🌱🫶

PUL Team - April 10, 2023, 6:40 p.m.

Mmm sounds delicious! Thank YOU for being part of our PUL community and helping make it so special, Ines 🤗


Martunia - Feb. 22, 2023, 7:41 a.m.

The combination of flavors wasn't something I'd stand behind, but given the nutritional values of this recipe, I'd say this is a good way if using up some leftover BBQ sauce. And it's loaded with protein!

PUL Team - Feb. 23, 2023, 12:25 a.m.

Thanks for taking the time to share your experience with it, Martunia! We find the barbecue sauce flavour really impacts the taste of this one. We'll note down the feedback to help us improve as well 🤗


Samantha - Oct. 25, 2022, 4:03 p.m.

So good and simple to make. I didn't have tahini so I used cashew butter instead and it worked great ! Thank you for this recipe :)

PUL Team - Oct. 26, 2022, 4:55 a.m.

A lovely substitution, Samantha, we're so happy it was enjoyed too!


mimi5025 - July 11, 2022, 8 p.m.

Wonderful recipe! First time trying tempeh and with the bbq sauce, it was a great introduction.

PUL Team - July 13, 2022, 5:25 a.m.

Woohoo! So glad the first time was a success 😊


Natatia - June 28, 2022, 10:27 p.m.

Was so delicious except it was a bit under salted. I added more soy sauce and salt at the end since the recipe doesn’t indicate to add salt. If I make it again I will salt the veg as I cool them and salt the soba cooking water. But other than that it was great!

PUL Team - June 29, 2022, 2:13 a.m.

Hey Natatia, thanks a bunch for the review! Brands of soy sauce can vary greatly in their salt amount so perhaps this may be one reason for the difference. The additions are a great idea though and we've noted down the feedback. So glad it was still enjoyed 🙂


Stacy - June 17, 2022, 11:52 a.m.

Hi Sadia and the PUL team!
I had a question regarding the tahini in the dressing - my nephew is allergic to sesame. Can you recommend an alternative? Possibly something oil-free?
My partner and I love these noodles, and eat it often, either with soba or udon noodles, and the dressing is to die for!
Thanks for another great recipe!
xx

PUL Team - June 19, 2022, 2:11 a.m.

Hey Stacy, thanks for the kind words and question! You could play around with omitting the tahini and adjusting the other ingredients to taste, or replacing it with an alternative nut or seed butter such as sunflower seed or cashew butter. Do let us know if you test any modifications out 🙂

Stacy - June 19, 2022, 6:02 a.m.

Oooh, cashew butter sounds like a creamy and great alternative! I am looking forward to testing it out.
Thank you for the response :)


Liliana - Sept. 25, 2021, 9:32 p.m.

It was so good and easy to make!


Rachel - Aug. 7, 2021, 5:53 p.m.

This was delicious, especially the dressing!


Rayna - July 23, 2021, 1:19 a.m.

These noodles are delicious!! I have made them quiet a few times, even without the tempeh , it is pretty filling! Before this recipe I have never used soba noodles and now they are a regular staple in the house!

PUL Team - July 25, 2021, 2:29 a.m.

Woohoo! So glad you're enjoying this one, Rayna :D


Allison - July 9, 2021, 2:51 p.m.

This is one my favorite recipes to make. I loved the YouTube video I found it in, about getting more protein, and decided to try this one. The dish is awesome, and not hard to make - I've shared it with family who also loved it.

PUL Team - July 14, 2021, 9:52 p.m.

Thank you for the incredible review, Allison, it means so much!


AnnaSophia - July 8, 2021, 5:33 p.m.

I'm no exclusivelyt plant-based, but I like to incorporate more vegan food into my diet, so this tahini/tempeh based noodle dish was the first I tried. Absolutely obsessed with the BBQ Tempeh, and I now use soba noodles more often than regular noodles, as their flavour and extra nutition is a nice bonus.

PUL Team - July 9, 2021, 9:10 p.m.

We're so thrilled to hear this, AnnaSophia! So glad the recipe has been enjoyed ✨🙂


Agate - March 22, 2021, 8:41 a.m.

This is the best recipe I have tried from this blog! Absolutely delicious! Highly recommend :)

Sadia - March 29, 2021, 4:27 p.m.

Aw that's a huge compliment, thanks so much Agate!