This eyesome bowl of vibrant nutrition is a good way to freshen up your lunch or dinner routine. Tuna is a classic ingredient for a poke bowl, though meaty smoked tofu is an excellent high-protein plant-based substitute for those looking for an alternative to raw fish. You can prep the rice, sliced veggies, and dressing ahead of time for quick assembly. Brown jasmine or red rice are good stand-ins for black rice, and you can swap out the mango for pineapple or mandarin segments.
Up in smoke
No-prep-needed smoked tofu is an ultra-dense block with a smoky flavour and chewy texture that is great for a no-fuss protein addition to salads, grain bowls, and sandwiches. You can also use the kind of tofu that is baked and compacted into tight cubes, often found in Asian grocers.
Tofu Poke Bowls
Ingredients
- 2 cups (500 mL) cooked black rice
- 2 – 6 oz (180 g) packages smoked tofu, cubed
- 2 cups (500 mL) shredded red cabbage
- 2 cups (500 mL) sliced mango
- 2 cups (500 mL) shredded carrots
- 1 cucumber, thinly sliced
- 1 cup (250 mL) pea shoots
- 2 green onions, sliced
- 2 nori sheets, crumbled
- 1/2 cup (125 mL) sliced basil or mint
- Juice of 1 lime
- 2 Tbsp (30 mL) soy sauce, tamari, or coconut aminos
- 3 Tbsp (45 mL) rice wine vinegar
- 2 tsp (10 mL) honey
- 2 tsp (10 mL) sesame oil
- 2 tsp (10 mL) Asian chili sauce, such as sriracha
- 1 Tbsp (15 mL) finely chopped gingerroot
- 2 Tbsp (30 mL) sesame seeds
Directions
01
In 4 large serving bowls, layer in rice, tofu, cabbage, mango, carrot, cucumber, pea shoots, green onion, nori, and basil or mint.
02
In medium bowl, whisk together lime juice, soy sauce or tamari, vinegar, honey, sesame oil, chili sauce, and gingerroot. Drizzle sauce over contents of the 4 bowls. Sprinkle sesame seeds overtop.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
