East AsianPasta / noodles

Garlic Bomb Noodles

Glossy garlic-butter glazed soba noodles with crispy tofu, seared king oyster mushroom, edamame and pak choi - a vegan take on the classic garlic noodle.

Eat nowHeartyContains gluten, sesame, soy
Hands-on38 minTotal time38 minEnergy701 kcalProtein42g
Recipe details
Kitchen project

Equipment: Grater, Hob

Keep chilled after cooking

Garlic Bomb Noodles
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Raw

Glaze

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 90g cooked edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

38 min hands-on 38 min altogether
  1. 2
    Slice 65g king oyster mushrooms into 2cm rounds and pat the cut faces dry
    πŸ– 2 min
  2. 3
    Grate Β½ carrot, slice ΒΌ cucumber thinly, chop Β½ spring onion, cut ΒΌ sheet nori into small pieces
    πŸ– 5 min
  3. 4
    Cook 65g dry soba noodles until just tender, drain and set aside
    πŸ– 8 min
  4. 5
    Pat 80g cubed firm tofu dry, pan-fry in a dry pan until golden and crisp on most sides, 6-7 minutes, then set aside
    πŸ– 7 min
  5. 6
    Score a shallow crosshatch into each mushrooms, then sear in a hot dry pan undisturbed 2-3 minutes per side until deeply golden and caramelised at the edges - resist moving them too soon, the scoring and the stillness are what give the surface real texture
    πŸ– 6 min
  6. 7
    Steam 125g pak choi lightly until bright green, adding edamame 1 minute before the end
    πŸ– 5 min
  7. 8
    Melt ΒΎ tbsp vegan butter in the noodle pan over medium heat, add 3Β½ clove garlic and cook 60-90 seconds until fragrant but not browned. Stir in 1ΒΌ tbsp soy sauce, ΒΎ tsp maple syrup and ΒΎ tbsp nutritional yeast, then toss soba noodles, firm tofu and seared mushrooms through until glossy
    πŸ– 3 min
  8. 9
    Pile glazed soba noodles, firm tofu and mushrooms into a bowl with pak choi, edamame, carrot and cucumber
    πŸ– 1 min
  9. 10
    Garnish with ΒΎ tbsp sesame seeds, spring onion, nori and 1 pinch black pepper, serve immediately while hot
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolateVitamin KPhosphorus
Lower inVitamin ECholine

Worth noticing: Sodium and Saturated Fat use more than half of the daily limit in this portion.

Calories

701kcal

33%
Top contributors
Soba Noodles Β· 32%Firm Tofu Β· 18%Edamame Β· 14%
24% cal

Protein

42.2g

67%
Top contributors
Edamame Β· 25%Firm Tofu Β· 24%Soba Noodles Β· 23%
39% cal

Carbs

68.5g

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Soba Noodles Β· 57%Edamame Β· 10%Firm Tofu Β· 4%
37% cal

Fat

28.7g

41%
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Vegan Butter Β· 37%Firm Tofu Β· 28%Edamame Β· 16%

Small numbers, big impact

Everyday essentials

Fibre11.40g
39%
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Edamame Β· 41%Nutritional Yeast Β· 11%Pak Choi Β· 11%
Vitamin B120.94ΞΌg
39%
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Nutritional Yeast Β· 95%Mushrooms Β· 3%Nori Β· 2%
Vitamin D0.15ΞΌg
1%
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Mushrooms Β· 85%Nori Β· 15%
Iodine0.00ΞΌg
0%
Iron9.37mg
52%
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Firm Tofu Β· 23%Edamame Β· 22%Sesame Seeds Β· 12%
Zinc4.51mg
41%
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Firm Tofu Β· 29%Edamame Β· 27%Sesame Seeds Β· 13%
Calcium606.01mg
61%
Top contributors
Firm Tofu Β· 46%Pak Choi Β· 22%Sesame Seeds Β· 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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