Main Dishes

April 6, 2022

Zen Soba Noodle Bowl

I don’t know about you, but I love a really good healthy raw nourishing bowl. I feel a sense of cleanliness, calmness and satisfaction that does not compare to anything else. When creating this bowl, I wanted to give you that same feeling. Included in this bowl are: crunchy red bell pepper, tender edamame, leafy greens, crisp cucumber, creamy avocado, fresh radish and buckwheat soba noodles. Splash some of this savory miso dressing over the top and you are in business.

Here we have a tasty little bowl that contains an abundance of goodness and is Japanese inspired. It can be made with your choice of sesame crusted ahi tuna, tofu or both depending on your preference. But, If you are just here for the noods, omit both and make it completely vegetarian! This bowl is 100% customizable and will fit your needs.

If you choose to take the seared ahi tuna route, I have a few techniques that will help you get the perfect sear everytime:

  • I like marinating my tuna ahead of time, it provides that extra flavor on the fish. Marinating it for at least 30 minutes or more is best.
  • After it is done marinating, mix your sesame seeds and coat every square inch, some may fall off during the cooking process and that’s okay.
  • One of the biggest secrets to getting a golden crust without over cooking the inside of the fish is making sure to get the pan over high heat. This way you can sear each side faster and more deeply. The fish only needs 2-3 minutes per side. So, your protein can be done in no more than 5-6 minutes. It is a very quick process and you want to make sure that you are just searing the outside, you want the inside of the fish to be nice and pink still with a cooked/tan color rim.
  • Let rest for 5 minutes. When ready to serve, make sure you slice against the grain for a perfect pretty presentation.

The proteins are not the only thing that are customizable in this bowl. The veggies are too! I included vegetables and greens in this bowl and I feel, pair extremely well with the dish. But, feel free to mix and match, swap or add your favorite vegetables to your bowl.

You asked and you shall receive. This meal is healthy and nutrient-dense, quick, easy and perfect for meal prep lunches or dinner! It fits all the criteria one would look for when they think of healthy and tasty!

Did you make this? If so, make sure to tag and follow @prettyplatebymichelle on Instagram or leave a comment below and let me know what you thought! I would love to see your Pretty Plate and hear from you!

Zen Soba Noodle Bowl

This Zen Soba Noodle Bowl is loaded with a plentiful amount of fresh vibrant veggies and a miso dressing. Plus, it can be made with ahi tuna, tofu or bot! It’s a nourishing bowl that will enlighten you and provide the feelings of tranquility and joy!




For the Bowl: 

  • 12 oz. soba noodles, cooked
  • Cucumber, cut in slices
  • Edamame
  • Avocado
  • Radish, cut in slices
  • Red bell pepper, diced
  • Handful of greens of choice (I used baby kale)  
  • Sesame Crusted Ahi Tuna, tofu or protein of choice (omit if not including protein)
  • Miso dressing
  • Garnish: sesame seeds and green onion

For the Sesame Crusted Ahi Tuna or Tofu: 

  • 1 Ahi Tuna Steak or Tofu Cube
  • ¼ Cup low sodium soy sauce
  • 1 TBSP fresh minced garlic
  • ¼ TSP fresh cracked black pepper
  • 1 TBSP rice vinegar
  • 1 TBSP white sesame seeds
  • 1 TBSP black sesame seeds
  • 1 TSP sesame oil

For the Miso Dressing:

  • ¼ Cup safflower oil
  • 1 TBSP raw agave
  • 4 TBSP water
  • 1 TBSP miso paste
  • 1 TSP sesame oil
  • 1 TSP low sodium soy sauce
  • 1 TSP fresh grated ginger
  • Fresh lime juice from half of a lime
  • Pinch of red pepper flakes
  1. Make your miso dressing by adding all ingredients to a bowl and whisking well until smooth. Place in the fridge to cool.
  2. In a bowl whisk together: low sodium soy sauce, minced garlic, pepper and rice vinegar. Add your tuna steaks OR tofu, coat all sides and marinate for 30 minutes.
  3. While your tuna or tofu is marinating, prepare your vegetables: cut your cucumber in slices, cook your frozen edamame according to package, slice your radish, dice your red bell pepper and slice your green onion. Set all aside.
  4. Cook your soba noodles according to its package. Drain and set aside.
  5. When ready to cook your tuna or tofu, add black and white sesame seeds to a plate and mix them well. Take your marinated tuna or tofu steaks and coat all sides in the sesame seeds.
  6. Heat the sesame oil in a pan and add your tuna steaks, cook for 2 minutes per side. When done, remove from heat and let cool for 5 minutes. When it is done cooling,carefully slice against the grain.
  7. To assemble the bowl, start by adding the noodles, then cucumber, radish, red bell pepper, edamame and baby kale. Add your sesame crusted ahi tuna or tofu. Cut your avocado into slices or cubes and add as well.
  8. Serve with your miso dressing and garnish with green onion.
  9. ENJOY!
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October 9, 2023
The ingredient list is missing lemon slices, shallot and garlic.
July 5, 2023
Can I do this in a slow cooker instead of the oven?
October 19, 2021
So delicious!