An amazing and simple recipe to prepare is the Tofu Poke Bowl. It is crunchy, low calory, rich in protein and contains many vitamins, minerals and antioxidants. Try it as a lunch, as a snack or even as diner. It will surprise you!
Ingredients
- 1 tbsp ginger
- 300 g tofu soft
- 100 g adamame soya beans
- 225 g quinoa in pouches
- 100 g raddish
- 2 carrots
- 2 spring onions
- 1 tbsp sesame seeds
- 1 tbsp ponzu sauce or replace by Poke sauce
- 0,5 tbsp rice vinegar or replace by Poke sauce
- 1 tsp sesame oil or replace by Poke sauce
- 1 tsp sea salt
Instructions
- Boil the quinoa into the double volume of water. For 225g quinoa you need 450ml of water. Boil for 15 minutes.
- Prepare the dressing for the tofu by mixing the ponzu sauce, rice vinegar and sesame oil in one bowl. The easy alternative is that you use Poke sauce.
- Tear the tofu in rough cubes.
- Let the tofu cubes marinate for 10 minutes into the dressing.
- Pour hot water over the edamame soya beans and let it rest for 5 minutes.
- Wash and cut the raddish, carrots and spring onions into small slices.
- Dry off the edamame soya beans and season with the sea salt.
- Most of the water in which we cooked the quinoa, has evaporated. Pour off the remaining water and let the quinoa rest for a few minutes.
- Now we start filling the bowl. We start by adding the quinoa, we add a layer with the sliced carrots and raddish, then we add the marinated tofu and the spring onions. We top with the sesame seeds.
- Kampai!
Nutrition
Calories: 342kcal | Carbohydrates: 46g | Protein: 18g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Sodium: 123mg | Potassium: 619mg | Fiber: 7g | Sugar: 3g | Vitamin A: 5165IU | Vitamin B1: 0.2mg | Vitamin B2: 0.2mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 0.4mg | Vitamin C: 7mg | Vitamin E: 2mg | Vitamin K: 17µg | Calcium: 181mg | Iron: 5mg
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