Healthy

Ponzu tofu poke bowl

Try this nutritious and delicious veg-forward poke bowl for lunch or dinner.
Ponzu tofu poke bowl on a table with chopsticksImmediate Media
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The poke bowl (pronounced poh-kay) originates from Hawaii and is traditionally chopped, raw fish served up in a bowl with rice and furikake (a type of seaweed). Since gaining popularity, the dish is now made with many different types of protein and a wide variety of toppings. Our version combines tofu marinated in a ponzu sauce with quinoa and plenty of fresh veg.

Easy no-cook poke bowl recipe

Aside from the preparation of the quinoa (see Cook’s tip below), this recipe is very quick and easy to prepare, on the table in 20 minutes. This poke bowl is a great source of plant-based protein, and is vegetarian and vegan-friendly, provided a vegan ponzu sauce is used. It’s also a great lunch to take into the office with you.

Cook’s tip

If you don’t have any leftover cooked quinoa simply cook around 90g (½ cup) dried quinoa following packet directions. Set aside to cool.

Ingredients

Method

1.

Combine the ponzu, vinegar, ginger and sesame oil in a small bowl. Pat the tofu dry using paper towel and tear into chunks. Add to the ponzu mixture and toss gently to coat.

2.

Pour some boiling water over the edamame and set aside for 2 minutes before draining thoroughly.

3.

Divide the quinoa between serving bowls. Top with the edamame, radishes and carrots. Spoon over the tofu and drizzle over the remaining dressing. Sprinkle over the green shallots, seaweed and sesame seeds. Serve.

PER SERVE 1610kJ (385Cal), protein 21g, total fat 13g (sat. fat 2g), carbs 41g, fibre 15g, sodium 352mg • Carb exchanges 2½ • GI estimate low

Nutritional info

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