Name: Ponzu tofu poke bowl
Prep time: 20 min
Total time: 20 min
Yield: 2
Ingredients: 1 tbsp ponzu sauce; 2 tsp rice vinegar; 3cm piece ginger, peeled and grated; 1 tsp sesame oil; 300g silken tofu; 100g frozen shelled edamame beans, defrosted; 250g cooked quinoa (see Cook’s tip); ½ bunch radishes, sliced; 2 carrots, peeled into ribbons; 2 green shallots, thinly sliced; 1 sheet dried seaweed (nori), crumbled; 1 tsp sesame seeds

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

1 tbsp ponzu sauce

2 tsp rice vinegar

3cm piece ginger, peeled and grated

1 tsp sesame oil

300g silken tofu

100g frozen shelled edamame beans, defrosted

250g cooked quinoa (see Cook’s tip)

½ bunch radishes, sliced

2 carrots, peeled into ribbons

2 green shallots, thinly sliced

1 sheet dried seaweed (nori), crumbled

1 tsp sesame seeds

Method

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.

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

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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Eat better, feel better, live better with Diabetic Living, Australia's only lifestyle magazine for people with diabetes. Each issue delivers an abundance of useful health information, tantalising recipes, services and advances in diabetes health.

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