Healthy Recipes

Arame with Tofu and Soba

Arame is rich in calcium, iodine, potassium and vitamin A.

Arame with Tofu and Soba
Pin it


½ pound firm tofu, cut into ½-inch cubes
1 cup water
4 cloves garlic, minced
2 tablespoons ginger juice
4½ tablespoons maple syrup
3 teaspoons tamari
6 ounces soba noodles
½ cup lightly packed arame
4 tablespoons toasted sesame oil
3 tablespoons brown rice vinegar
1½ tablespoons stoneground mustard
¼ teaspoon sea salt
½ yellow bell pepper, cut into ¼-by-3-inch length strips
½ red bell pepper, cut into ¼-by-3-inch length strips
4 scallions, sliced thin


  1. Place tofu into a medium-sized bowl. Add water, garlic, ginger juice, 3 tablespoons maple syrup, and 1 teaspoon tamari. Set aside to marinate for 30 minutes.

  2. Bring 3 quarts of water to a boil. Add soba. Cook until al dente, about 5 minutes. Drain and set aside.

  3. While soba is cooking, put arame into a small bowl and fill with cool water. Gently stir. Drain. Repeat. Fill bowl with fresh water to cover arame. After 5 minutes, drain soaking water. Add remaining 2 teaspoons tamari. Set aside.

  4. Place tofu with marinade in a 10-inch skillet. Bring to a boil, lower flame to a simmer. Add arame. Cook until liquid has evaporated, about 15 minutes.

  5. While tofu and arame are cooking, make the dressing: In a small bowl, whisk together sesame oil, rice vinegar, remaining 1½ tablespoons maple syrup, mustard, and sea salt. Set aside.

  6. Add peppers and scallions to the skillet and stir well. Layer on top of cooked noodles and cover with dressing. Stir well and serve.

Nutritional facts: 

Per serving: 358 calories, 16 g fat (2 g saturated), 45 g carbohydrates, 12 g protein, 5 g fiber, 406 mg sodium (17% Daily Value).

Read more Healthy Recipes.