Main image of Soba Noodle Bowl with BBQ Tempeh

Soba Noodle Bowl with BBQ Tempeh

2 hr + 45 min

Meal
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)
    BBQ sauce

Dressing

Noodles

  • 6.3 oz (180 g)
    dry soba noodles
  • 1 cup (150 g)
    frozen shelled edamame beans
  • 1 Tbsp (15 mL)
    sesame oil
  • 2
    cloves garlic, crushed
  • 1
    medium carrot, julienned
  • 3.5 oz (100 g)
    shiitake mushrooms, thinly sliced
  • 1
    large broccoli, cut into bite-sized pieces

Optional garnishes

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

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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 beans

Fruits & Veggies 37%

• clove garlic

• lime

• freshly grated ginger

• clove garlic

• medium carrot

• shiitake mushrooms

• large broccoli

Calcium
No significant sources of calcium
Fat

• tahini

• sesame oil

• sesame 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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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 😊

Reply
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 🙂

Reply
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 :)

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

It was so good and easy to make!

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

This was delicious, especially the dressing!

Reply
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

Reply
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!

Reply
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 ✨🙂

Reply
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!

Reply