Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry soba noodles | 260 g | Whole culinary ingredient |
 Firm tofu, cubed | 280 g | Sweet, Astringent · Cooling |
 Carrot, cut thin | 220 g | Sweet, Bitter · Heating |
 Spinach, chopped | 160 g | Astringent, Sweet · Cooling |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger | 8 g | Pungent · Heating |
 Fresh lime juice | 22 g | Sour · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 900 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook the dry soba noodles in the water until just tender, then drain and rinse briefly with warm water.
- Warm the sesame oil in a wide pan and cook the ginger until fragrant.
- Add the cubed firm tofu, carrot cut thin, chopped spinach in order of cooking time and stir-fry until tender.
- Fold in the drained noodles and rock salt, tossing until evenly hot.
- Remove from the heat, add the lime juice, and serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian noodle adaptation)
Soba with Tofu and Carrot is served hot with vegetables and a light sesame-lime finish. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Soba with Tofu and Carrot
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 394 kcal |
| Protein | 5.0 g | 23.2 g |
| Total Carbohydrates | 12.4 g | 58.1 g |
| Dietary Fiber | 0.9 g | 4.2 g |
| Total Sugars | 0.6 g | 2.9 g |
| Total Fat | 2.4 g | 11.4 g |
| Calcium | 121.3 mg | 567.7 mg |
| Iron | 1.05 mg | 4.91 mg |
| Magnesium | 30.8 mg | 144.0 mg |
| Phosphorus | 72.4 mg | 338.6 mg |
| Potassium | 159 mg | 743 mg |
| Sodium | 212 mg | 991 mg |
| Zinc | 0.55 mg | 2.59 mg |
| Copper | 0.11 mg | 0.52 mg |
| Manganese | 0.45 mg | 2.11 mg |
| Selenium | 2.7 µg | 12.7 µg |
| Vitamin C | 3.5 mg | 16.3 mg |
| Vitamin A (RAE) | 138.2 µg | 647.0 µg |
| Vitamin E | 0.29 mg | 1.34 mg |
| Vitamin K | 43.0 µg | 201.1 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.69 mg | 3.21 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 31.6 µg | 148.0 µg |
| Choline | 2.9 mg | 13.4 mg |
