Tofu Poke

Tofu Poke

1 Review
From: EatingWell Magazine, July/August 2018

This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • ¾ cup thinly sliced scallion greens
  • ¼ cup reduced-sodium tamari
  • 1½ tablespoons mirin
  • 1½ tablespoons toasted (dark) sesame oil
  • 1 tablespoon toasted sesame seeds
  • 2 teaspoons grated fresh ginger
  • ½ teaspoon crushed red pepper (optional)
  • 1 (12 ounce) package extra-firm tofu, drained and cut into ½-inch pieces
  • 4 cups zucchini noodles
  • 2 tablespoons rice vinegar
  • 2 cups shredded carrots
  • 2 cups pea shoots
  • ¼ cup toasted chopped peanuts
  • ¼ cup chopped fresh basil


  • Prep

  • Ready In

  1. Whisk scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper, if using, in a medium bowl. Set aside 2 tablespoons of the sauce in a small bowl. Add tofu to the sauce in the medium bowl and gently toss to coat.
  2. Combine zucchini noodles and vinegar in a large bowl. Divide among 4 bowls and top each with ¾ cup tofu, ½ cup each carrots and pea shoots, and 1 tablespoon each peanuts and basil. Drizzle with the reserved sauce and serve.

Nutrition information

  • Serving size: 3 cups
  • Per serving: 262 calories; 15 g fat(2 g sat); 5 g fiber; 19 g carbohydrates; 16 g protein; 5 mcg folate; 0 mg cholesterol; 9 g sugars; 0 g added sugars; 10,533 IU vitamin A; 30 mg vitamin C; 306 mg calcium; 4 mg iron; 800 mg sodium; 601 mg potassium
  • Nutrition Bonus: Vitamin A (211% daily value), Vitamin C (50% dv), Calcium (31% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ vegetable, 1 medium-fat meat, 2 fat

Reviews 1

September 27, 2019
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By: Ally Sorrells
I love the idea of a tuna poke but am not the biggest fan of raw meat. This is the perfect alternative!
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