Home Healthy Nutrition Tips Healthy Recipe: Hawaiian-Style Tofu Poke Bowl

Healthy Recipe: Hawaiian-Style Tofu Poke Bowl

8 min read


At its root, a poke bowl ought to be seen as a vessel for recent foods, flippantly seasoned, and enjoyed cold. In this recipe, we’ve paired a vegan tofu poke with a standard Japanese cucumber salad referred to as Tataki Kyuri. Given the robust Japanese influence in Hawaii, it’s a incredible addition to this common dish. Plus, the tofu serves as a superb fish-alternative for this recipe, absorbing all those familiar poke flavors. Healthy spin on an island favourite at a time when a tropical trip should be out of the playing cards? Yes, please!


For the tofu poke

1 lb (500 g) extra-firm tofu

1-inch piece recent ginger, peeled and finely minced 

1 small chili pepper, seeded and finely minced

2 tablespoons toasted sesame oil

1 teaspoon soy sauce 

½ teaspoon salt 

Fresh ground pepper 

1 cup recent seaweed, roughly chopped 

¼ cup sweet white onion, diced

For the smashed cucumber salad (Tataki Kyuri)

2 small cucumbers 

½ teaspoon togarashi seasoning 

¼ teaspoon toasted sesame oil 

¼ teaspoon of salt

1 teaspoon recent garlic, finely chopped or microplaned 

4 cups brown rice, cooked

For the toppings

1 avocado, sliced 

4 tablespoons edamame beans, cooked 

2 inexperienced onions, sliced thinly and set in ice water to twist 

1 medium carrot, reduce into thinly into ribbons 

10 cherry tomatoes, reduce in a half 

2 radishes, thinly sliced 

1 teaspoon white or black sesame seeds


To make your poke, wrap the tofu in two paper towels. Set wrapped tofu on a plate and place a heavy bowl or pan on prime to press out extra water. Leave the tofu to drain for about 10 to 20 minutes. This will help tofu to raised take in the flavors of the marinade. 

While tofu drains, whisk collectively ginger, chili, sesame oil, soy sauce, salt, and pepper in a medium-sized mixing bowl. 

Once the tofu is drained, slice it into ½-inch cubes. Toss tofu cubes, together with the seaweed and onion within the marinade. Cover and refrigerate for a minimum of 15 minutes (or as long as overnight). 

To make your cucumber salad, minimize each ends of the cucumbers off and discard. Place your cucumbers in a zip lock bag, eradicating as a lot air as potential. Place the sealed bag on a slicing board and hit the cucumbers with a rolling pin or an empty bottle. The aim is to hit the cucumbers in several places in order that they break into giant bite-size items. Add the remaining salad components to the bag and massage them into the cucumber. Transfer your marinating cucumbers to the fridge to relax. Cucumbers are greatest served chilled. 

To build your poke bowls, divide the rice into 4 bowls. Add 1 cup of tofu poke to every bowl, half a cup of cucumber salad, and then artfully place your further components across the bowl. 

Sprinkle with sesame seeds and serve with chopsticks. 

Makes 4 servings.


Calories 500

Protein 20 g

Total fat 20 g

Saturated fats 3 g

Cholesterol 0 mg

Carbs 62 g

Fiber 8 g

Total sugars 6 g

Added sugars 1 g

Sodium 580 mg

Powered by ESHA Nutrient Data, © 2021 ESHA Research, Inc. 

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