The powerful Tofu Poke Bowl

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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!

Tofu Poke Bowl with edamame soya beans and carrot and raddish

Tofu Poke Bowl with edamame soya beans

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Course: diner, lunch, Main Course, Salad, Side Dish, Snack
Cuisine: Japanese
Diet: Yoga inspired diet
Keyword: poke bowl, tofu
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 342kcal

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.
    marinate the tofu for the poke bowl
  • 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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